According to the CDC, vitamin B12 deficiency ranks sixth in the most common nutritional deficiencies in the USA. B12 has had a lot of attention because it is very common for vegetarians, vegans, and the elderly population to have B12 deficiency. Weakness, numbness/tingling in hands in feet, loss of balance, depression, the tongue can become red and swollen. [1] Also, confusion, mind fog, and forgetfulness may be symptoms of B12 deficiency. [1] B12 is used to produce blood cells, DNA, and for proper nerve function. [1]
Vegans must get B12 through supplements because B12 is found in animal products only.
Medications can affect B12 deficiency. Aspirin, antacids, and metformin is a common culprit that can cause B12 absorption problems. [1]
According to the NIH, liver, eggs, clams, trout, salmon, tuna, beef, milk, yogurt, ham and chicken are all good sources of B12. [2] When making your smoothies look for almond milk that has been fortified with B12 and you can also add yogurt to your smoothies. Also, some cereals have been fortified with B12. Tip: look for methylcobalamin over cyanocobalamin because cyanocobalamin is made in a lab and methylcobalamin is naturally occurring.
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Further reading:
- http://www.doctoroz.com/episode/americas-b12-deficiency?video_id=1847956079001
- https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/