Health Benefits of Vitamin B12 - Deficiency Symptoms & Foods

Vitamin B12: Health Benefits – Deficiency Symptoms & Foods

Vitamin B12 is an important vitamin that your body requires to operate correctly and efficiently. Also, it is crucial in numerous biological processes like energy generation and DNA synthesis.

Deficiency Symptoms of Vitamin B12 

So, some of the common symptoms of vitamin B12 deficiency are given below that you must know:

Fatigue and Weakness

Fatigue and weakness are two of the most typical and common symptoms or signs of vitamin B12 insufficiency. This is due to the main fact that vitamin B12 is required for the development of essential red blood particles or cells, which transport or get oxygen throughout the body. Also, your body may be unable or make it difficult to make enough red blood cells or particles if you are deficient in this vitamin B12, which results in weariness and common weakness.

Cognitive Problems

Vitamin B12 is also required or necessary for a normal brain system and function. Also, a lack of this vitamin B12 can cause cognitive issues. These include memory loss, forgetfulness and you may have difficulty concentrating. It can potentially cause dementia or other neurological disorders in extreme circumstances.

Mood Changes

Vitamin B12 deficiency in can cause changes in mood. It includes depression, anxiety and irritability. It happens because it is very important for making of serotonin, a neurotransmitter that helps to regulate the mood.

Digestive Issues-Vitamin B12

Because Vitamin B12 is absorbed in the small intestine, digestive problems might potentially indicate a shortage. Diarrhea, constipation, and mainly loss of appetite are examples of symptoms. Also, in severe situations it might even cause pernicious anemia, which inhibits the body from effectively absorbing it.

Numbness and Tingling

It is necessary for nerve cell health. A lack of this vitamin can cause nerve degeneration, resulting in numbness and tingling in the hands and feet. It can potentially cause muscular weakness and difficulties walking in extreme situations.

Some of the top health benefits of vitamin B12

Increased Energy Levels

So, this Vitamin B12 is famous to boost and increase energy and power levels and storage capacity in the body. Also, it has a very important part in the production or making of red blood cells. These red cells carry oxygen in the whole body of a person. Moreover, without having enough vitamin B12, your body may not be able to make enough red blood cells or particles, which can mainly cause fatigue and weakness.

Improved Cognitive Function

This crucial vitamin B12 also plays a very important role in the processes of brain and its functions. It is involved in the making of myelin, a fatty substance that covers and safeguard or protects fibers of nerve in the brain. This helps to improve and boost cognitive function, including concentration and memory.

Stronger Immune System

It is also very important and critical for a proficient and healthy immune and the basic health of a person. Also, it plays a vital role in white blood cells production. These cells are responsible for fighting off and removing infections and other diseases from body. Moreover, without enough vitamin B12, your immune system may not be as effective and efficient for protection of your body from harmful and other pathogens.

Also Read: Vitamin C – Health Benefits, Symptoms & Foods for Deficiency

Healthier Skin, Hair, and Nails

Vitamin B12 is important for healthier skin, hair, and nails of a person. Also, it plays a very crucial role in the production and making of new skin cells. It helps to keep hair and nails strong and healthy. So, a deficiency in it can lead to dry, brittle hair and nails, and skin that is dry and prone to wrinkles.

Also Read: Vitamin D – Health Benefits, Deficiency Symptoms & Foods

Reduced Risk of Heart Disease

As some studies suggest, B12 is also very very crucial for overall health, especially for the heart and its working. Moreover, it helps to reduce and lower the homocysteine. So, it is good for healthier body. It is an amino acid that is associated with an increased risk of heart disease. Also, by lowering homocysteine levels, it can acid. It helps to lower your risk of heart disease and other cardiovascular problems or risks.

Improved Mood and Reduced Risk of Depression

B12 important vitamin is also linked to improved mood. Which results in less depression. Also, it plays a very vital job in the making of serotonin. It’s a neurotransmitter that helps for mood improvement. Also, studies have shown that, people with low levels of vitamin B12, are more likely to have symptoms of depression.

Also Read: 5 Minute Arm Workout: Get Toned Arms in No Time

Healthy Foods Rich in Vitamin B12

Many people may not be getting enough of this crucial vitamin. Especially those people who following a plant-based diet. has a list of healthy foods that are rich and high in vitamin B12, list is given below. So, you can add these healthy foods in your diet plan. Also, make sure that you are getting enough of this important nutrient.

Clams-Vitamin B12


Clams are one of the top sources of this B12. With a single serving, 3-ounce of it, provides over 1000% of the recommended daily intake (RDI). Also, other shellfish, like oysters and mussels are high in vitamin B12.

Liver-Vitamin B12

Liver vitamin b12 foods

Liver, particularly beef liver, is another excellent source. A 3-ounce serving of beef liver provides over 1,000% of the RDI. However, liver is also high in cholesterol, so it should be consumed in moderation.

Fish – high in Vitamin B12


Most of the fish are rich in vitamin B12. It mainly includes salmon, tuna, trout and sardines. You can get over 80% of the RDIA by 3-ounce serving of properly cooked salmon. Also, a 3-ounce serving of cooked tuna gives over 40% of the RDI.

Healthy Meat & Poultry

Meat and Poultry foods

These are also good sources of this vitamin B12. We can get 40% of the RDI by a 3-ounce serving of cooked beef. While a 3-ounce serving of cooked chicken provides almost 10% of the RDI.

Fresh Eggs and Dairy

Eggs and Dairy vitamin b12 foods

Fresh eggs and dairy products are also very good sources of this vitamin B12. You can get 6% of the RDI by a single large egg. While a cup of milk or yogurt provides around Twenty Five Percent of the RDI.

Nutritional Yeast

Nutritional Yeast

This is a popular and common ingredient in vegan and vegetarian diets and food plans. Also, it is a good source of vitamin B12. Just 1 tablespoon of it provides around Forty Percent of the RDI.


So, this is an essential nutrient that plays a critical role in many bodily processes. Its health benefits so many health benefits as described above.

If you are concerned about your vitamin B12 levels, talk to your healthcare provider about testing and developing a plan to ensure you are getting enough of this important nutrient.

Also Read:

Leave a Reply

Your email address will not be published. Required fields are marked *