Vitamin B12 Deficiency in Vegetarians and Vegans

Vitamin B12 deficiency is increasingly common, especially among vegans and vegetarians. This is because this vitamin plays an essential role in red blood cell production and nervous system function.

Vitamin B12 is naturally found in animal sources, including proteins such as meat, fish, poultry, eggs, and dairy products.

There are different types of anemia, and one of them is B12 deficiency. This manifests as megaloblastic anemia, and what happens in this type of anemia is that the growth of new DNA is completely halted, causing cells to grow larger than usual. The good news is that this anemia is very easy to detect through a blood test. This anemia typically occurs when there is an insufficiency of Vitamin B9, which is not usually the case for vegetarians or vegans.

And this is where the problem arises: usually, vitamin B12 deficiency, when not presenting as megaloblastic anemia, might not show up in blood tests; in fact, the results can be false positives.

And what are the symptoms of Vitamin B12 deficiency?

1. Yellowish or pale skin: the skin usually appears pale due to problems with red blood cell production and fragility in the body.
2. Weakness and fatigue: since oxygen cannot be efficiently transported to all body cells, symptoms include tiredness and a feeling of weakness.
3. Pins and needles sensations: this symptom usually appears with long-term deficiency as it can alter the nervous system. Myelin, which surrounds nerves as a form of protection and insulation, is produced differently, and can cause tingling sensations in hands and feet, as well as a pins and needles sensation.
4. Mouth ulcers: the tongue can change color, and a swollen sensation can occur. Some people experience mouth ulcers and possible burning and itching effects.
5. Dizziness: this is one of the most common symptoms due to the scarce oxygen transport to the cells.
6. Mood changes: low B12 levels have been linked to mood and brain disorders such as depression and dementia.

Today, there is still much misunderstanding about vegetarian and vegan diets and their Vitamin B12 supplementation; however, if you follow either of these diets, supplement yourself. Even omnivores can also have a deficiency due to malabsorption problems, long-term use of medications like Omeprazole, being over 50 years old, and other causes.

You can best supplement with:

Cyanocobalamin: because it is the most economical and easiest to find presentation, as well as being the most studied form as a supplement that confirms its effectiveness.

• You can take a daily supplement of 25-100 mcg of cyanocobalamin.
• Or a weekly supplement of 2000 mcg or even 1000 mcg twice a week.

Believe it or not, Vitamin B12 deficiency is common and can manifest in a thousand ways. My recommendation is to be alert to the symptoms, and if you are vegetarian or vegan, it is better to prevent and supplement to ensure you maintain your health.