You can eat a ton of veggies and STILL not get enough vitamin B12. Here are the risks, symptoms, and ways to treat a deficiency. You can eat a ton of veggies and still not get enough vitamin B12. 163 0 16 0s16 vitamin b12 helps brain fog. 813 0 0 1 .
696 0 0 0 1. 415 0 0 0 1. 748 0 0 0 2. 624 0 0 0 1. 47 0 0 0 13 6. 5 0 1 0 6. Vitamin B12 is a powerhouse. Your metabolism wouldn’t run smoothly without it. But B12 isn’t like other vitamins.
It’s only found in animal products like eggs, meat, shellfish, and dairy. Vitamin B12 occurs naturally in animal products. So if your diet largely consists of plant-based dr oz evo brain pill such as fruits, veggies, beans, and soy, you’re at risk for deficiency. Middleberg Nutrition in New York City.
Other foods fortified with B12 include nondairy milks and meat substitutes, but not all are, so check the label first to make sure. As you age, the stomach produces less acid, and stomach acid is key for B12 absorption, says Middleberg. About one in 31 adults over 50 are deficient, estimates the Centers for Disease Control and Prevention. Inadequate B12 intake makes a dent in red blood cell production, and some of the earliest signs of a deficiency include feeling dragged, confused, and weak. Problem is, says Middleberg, these clues are so vague, and not everyone experiences them the same way. And since they can be attributed to so many other possible triggers, most people don’t think to be tested. If these symptoms hit and stick around for weeks, it’s best to consult your doctor and rule out other causes, she says. Similar tip-offs include dizziness, impaired thinking, and confusion. If you take these regularly, talk to your doctor about steps you can take to protect yourself.
It can be hard distinguishing deficiency from dementia, especially since older folks are at risk for both. B12 deficient people also have neurological complications such as dementia, says Moon. But even when a B12 shortage strikes younger people, it still typically resembles dementia. If you’re not a fan of either, plenty of good options abound. 4 mcg for men and women over 14, going up to 2. Both can help vegans, vegetarians, and older adults and others who are unable to absorb naturally occurring B12, says Moon. When absorption is an issue, “simply loading up on foods naturally high in B12 may not solve the problem,” she says.
The synthetic form of B12 is more readily absorbed. More than a few drinks on average each day can cause gastritis, or irritation of the stomach lining, and this can lead to low stomach acid and reduced B12 absorption, says Middleberg. Alcohol plays a role in deficiency in another way too. B12 stores or make it harder for the liver to use it. Low B12 levels can change the way some cervical cells look, potentially triggering a false positive, according to the National Institutes of Health.
Yet another reason to shore up your intake of the nutrient. Pernicious anemia can be the result of an autoimmune issue, a problem with the stomach lining, or even a congenital condition passed down through families. Treatment usually involves B12 shots, possibly combined with supplements. Because the body can store B12 for three to five years, early symptoms of a deficiency usually appear gradually, so you’re unlikely to notice them,” says Middleberg. After initial clues like fatigue, weakness, and brain fog set in, says Middleberg, more advanced tip-offs show up, such as numbness and tingling of the limbs, depression, and paranoia, even hallucinations. The signs are so varied and they don’t strike everyone, so it’s tough to diagnose even at a later stage. B12 and the deficiency is occurring more slowly, or total lack of animal products, which would likely cause the deficiency to develop more quickly,” says Middleberg. False negatives are also possible, as sometimes seen in people with liver disease, poorly functioning kidneys, or certain blood cell disorders. Your GP or primary care physician can take care of testing you.
B12 plays an important role in white blood cell production, and white blood cells are essential for proper immune system functioning,” says Middleberg. Not only can a lack sniffing rosemary can increase memory by 75 snopes B12 lower your immunity, some immune system disorders can increase your likelihood of becoming deficient. Grave’s disease, for example, an autoimmune condition of the thyroid causing hyperthyroidism, is a risk factor for developing pernicious anemia, which in turn leads to B12 deficiency. People who deal with GI issues are at a higher risk of a B12 shortage because digestive problems can make absorbing the nutrient more difficult, says Middleberg. If you have any of these, talk to your doctor about supplements or B12 shots, since all the B12-rich food in the world won’t help your body shore up its reserves if it can’t be absorbed by the GI tract.
Some surgeries that affect the GI tract, like gastric bypass surgery, make it hard to absorb B12,” says Moon. The absorption problem could be a permanent one, and people who undergo gastric bypass may need to take vitamin B12 supplements for the rest of their life or risk a shortage. Depletion of your vitamin B12 stores leads to nerve damage. No wonder pins and needles in your hands and feet, shaky body movements, and trouble walking are all consequences of long-term B12 deficiency, says Middleberg.
Like so many other B12 deficiency signs, these can be attributed to other causes, including old age. The only way to know for sure is to see your doctor for a test. B12 in pregnancy can help prevent it. Caused by deficiency-related changes in blood flow, these signs can show up years after the depletion sets in, says Middleberg.
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