Important Facts About Vitamin B12 Deficiency

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.

The energy vitamin

Vitamin B12 is a powerhouse. It helps make DNA, nerve and blood cells, and is crucial for a healthy brain and immune system. 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. Up to 15% of people don’t get enough B12, and they’re more likely to be vegetarians, have celiac disease or other digestion problems, or be an adult over 50. The signs of vitamin B12 deficiency include exhaustion, rapid heartbeat, brain fog, and other symptoms, says Maggie Moon, RD, a Los Angeles–based nutritionist and owner of Everyday Healthy Eating. Read on to find out more about the causes, symptoms, and cures for a vitamin B12 deficiency

Vegetarians and vegans are at risk

Vitamin B12 occurs naturally in animal products. So if your diet largely consists of plant-based foods such as fruits, veggies, beans, and soy, you’re at risk for deficiency. “Vegetarians who consume eggs and dairy should aim to include at least one source a day from both of these food groups,” says Stephanie Middleberg, R.D., nutritionist at Middleberg Nutrition in New York City. Vegans—who by definition consume no animal products—need to take a supplement or consume vitamin B12–fortified foods, such as breakfast cereal and grains. Other foods fortified with B12 include nondairy milks and meat substitutes, but not all are, so check the label first to make sure.

Adults over 50 are also at risk

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. “Older individuals also often have poorer appetites and food intakes, and they may be on medications (such as heartburn meds) that can further reduce stomach acid levels,” she says. In fact, some seniors actually lose the ability to absorb vitamin B12 from food at all, and must get it via supplements or, if the deficiency is severe, injections.

Early symptoms include weakness and fatigue

B12 isn’t nicknamed the energy vitamin for nothing. 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.

Heartburn drugs can cause it

Some prescription heartburn drugs suppress the production of stomach acid, which is needed to absorb vitamin B12. A 2013 study from the Journal of the American Medical Association backs this up. Researchers found that taking meds called proton pump inhibitors (like Prilosec and Nexium) for more than two years was linked to a 65% higher risk of vitamin B12 deficiency. And two years or more using H2 receptor blocker drugs (such as Pepcid and Zantac) is associated with a 25% boost in deficiency odds. If you take these regularly, talk to your doctor about steps you can take to protect yourself.

It can be mistaken for dementia

“Symptoms of a deficiency often mimic those of dementia, such as memory loss, disorientation, and difficulty thinking and reasoning,” says Middleberg. It can be hard distinguishing deficiency from dementia, especially since older folks are at risk for both. And the two conditions often overlap; 75% to 90% of 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. Experts aren’t exactly sure of the relationship between the two, but patients with unexplained cognitive decline should be tested for B12 deficiency, suggests Moon.

source: Webmd