B12 Deficiency

Whenever you go on a weight loss dieting plan, you place your body at risk of developing a vitamin B12 deficiency.  A vitamin B12 deficiency is a common condition that affects a wide range of adults for various reasons and when the condition sets in, it can cause notable signs and symptoms on your health.

The information below is intended to be a general guide on vitamin B12 and when to suspect a deficiency.  If you feel that you have a vitamin B12 deficiency, you should consult with your doctor.

What is the Purpose of Vitamin B12?

Vitamin B12 plays a valuable role in your health and wellness.  It is necessary for the overall health of your blood cells, including the generation of these cells.  In addition, it plays a role in the formation of your genes and it also has a role in your neurological system.  When all things are considered, vitamin B12 is important for your health and wellness.

What are the Symptoms of a Vitamin B12 Deficiency?

In order to know if you have a vitamin B12 deficiency, it is important to understand the common signs and symptoms of this condition.  While each symptom varies for each person, any of the listed symptoms below can occur at any given time when you have a vitamin B12 deficiency.


One of the first symptoms to appear in a vitamin B12 deficiency is fatigue.  Many adults experience this symptom throughout the work week as a result of mental fatigue and a lack of sleep, but if your sleep patterns are adequate then your symptom could be due to a B12 deficiency.

Generalized Shortness of Breath

One very common symptom of a vitamin B12 deficiency is shortness of breath.  If you notice this condition with some of your usual activities of daily living then it could be due to a B12 deficiency.  Consider consulting with your doctor if you notice shortness of breath with activities that you normally do.

Blurry Vision

Since vitamin B12 plays a role in your nervous system functioning, a deficiency in this vitamin can play unusual roles in your vision.  A common symptom of a vitamin B12 deficiency is blurred vision, which is often a very noticeable sign.  If you notice any fast-occurring vision issues, you should consult with your doctor, as this could be a sign of a more serious condition.

Pale Skin Color

A common symptom of a vitamin B12 deficiency is a pale coloring to the skin.  As a result of a decrease in your red blood cell formation, your skin color may appear as though it is pale and sometimes even slightly yellow.  If you notice that you skin appears on the pale side and you feel that you may have a deficiency then you should consult with your doctor.

What Foods are High in Vitamin B12?

Now that you have information about what symptoms can appear in a vitamin B12 deficiency, you should have a good idea as to what foods you can eat to help reverse the condition.  Let’s take a closer look at some of the most common foods that contain vitamin B12.


One of the best options that you can have for a vitamin B12 deficiency is salmon.  Widely consumed for the healthy fats it contains, salmon also is a good source of vitamin B12.  One serving of salmon contains more than 200 percent of your RDI of vitamin B12.


Another seafood option that you should consider whenever you are lacking in vitamin B12 is sardines.  One complete serving of this not-so-common seafood contains more than three times your daily needs of vitamin B12, making this an excellent source.


While seafood tends to be the best option for vitamin B12 content, consider consuming lamb if you have the opportunity.  A serving of lamb contains 100 percent of your RDI for vitamin B12, thus making this another excellent source.


The last food listed here is a non-meat option.  Yogurt is widely consumed for its protein content as well as the probiotics it contains.  However, yogurt is also a good source of vitamin B12.  A serving of yogurt contains about 150 calories, but also close to 40 percent of vitamin B12.

Wrapping it Up on Vitamin B12

A vitamin B12 deficiency is something that can be caused from a number of conditions including under nourishment due to dieting as well as other health conditions.  The key to detecting a vitamin B12 deficiency due to your diet is to take notice of your symptoms.  While adding more vitamin B12 can help to cut back on your deficiency, it is important to consult with your physician for proper treatment.  Consider the information above as a guide to vitamin B12, including foods that you can incorporate to your regular diet to help alleviate the condition.

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