Vitamin B12 is essential for the proper function of the brain and nervous system, as well as the formation of red blood cells. It is necessary for the metabolism of every cell in the body and it helps to make DNA, the genetic material in all cells. Vitamin B12 is also important for maintaining healthy levels of homocysteine, an amino acid that, when elevated, is associated with an increased risk of heart disease. B12 deficiency can cause a variety of symptoms such as fatigue, weakness, constipation, nerve damage, and anemia. Some people at risk of deficiency include vegetarians and vegans, people with gastrointestinal disorders, and older adults. B12 can be found in animal-based foods such as meat, fish, and dairy products. It can also be taken as a supplement.
Vitamin B12 enriched foods
There are many foods that are naturally rich in vitamin B12, or that have been fortified with B12. Some examples include:
Meat, poultry, fish, and seafood: These are some of the best sources of vitamin B12, as it is found naturally in animal-based foods. Fish such as salmon, tuna, and haddock are particularly high in B12.
Dairy products: Milk, cheese, and yogurt are good sources of B12.
Eggs: Eggs contain vitamin B12 in the yolks.
Fortified breakfast cereals: Some brands of cereal are fortified with vitamin B12.
Fortified nutritional yeast: This can be a good source of B12 for vegetarians and vegans.
Fortified plant-based milk: Some brands of plant-based milk, such as soy or almond milk, are fortified with vitamin B12.
It’s worth noting that fortified foods and supplements are the best options for Vegetarians, Vegans or for people who are at risk of deficiency.
Symptoms of B12 deficiency
Symptoms of vitamin B12 deficiency can include fatigue, weakness, constipation, loss of appetite, weight loss, nerve damage (such as numbness and tingling in the hands and feet), poor memory, depression, and anemia (a decrease in red blood cells). It’s important to note that these symptoms can be caused by other medical conditions as well, so if you’re experiencing any of them, it’s important to see a healthcare provider for a proper diagnosis.