Vitamin B12 deficiency is becoming increasingly common, especially in vegans and vegetarians. This vitamin plays an essential role in the production of red blood cells and in the functioning of the nervous system.

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

There are different types of anaemia and one of them is B12 deficiency. This is known as megaloblastic anaemia, and what happens in this type of anaemia is that the growth of new DNA is completely stopped and the cells grow more than usual. The good thing is that this anaemia is very easy to detect with a blood test. It is an anaemia that normally occurs when we have insufficient Vitamin B9, and this is not usually normal in a vegetarian or vegan.

And this is where the problem arises. Normally, vitamin B12 deficiency, when it does not present as megaloblastic anaemia, may not show up in blood tests, in fact the results may be false positive.

And what are the symptoms of Vitamin B12 deficiency?

1. Yellowish or pale skinThe skin usually looks pale, due to problems with the production and fragility of red blood cells in the body.
2. Weakness and fatigueThe symptoms are tiredness and a feeling of weakness, as oxygen cannot be transported efficiently to all the cells of the body.
3. Nails and needles sensationsThis symptom usually appears when the deficiency is long-term as it can disrupt the nervous system. Myelin, which surrounds the nerves as a form of protection and insulation, is produced differently, and can cause tingling sensations in the hands and feet, as well as needle-like sensations.
4. Mouth ulcersThe tongue may change colour, and there may be a swelling sensation on the tongue. Some people experience mouth ulcers and possible burning and stinging effects.
5. Dizzinessis one of the most common symptoms due to poor oxygen transport to the cells.
6. Mood swingsLow levels of B12 have been linked to mood and brain disorders such as depression and dementia.

Today, there is still a great deal of ignorance about the vegetarian diets y vegan and its supplementation with Vitamin B12, however, if you do any of these diets supplement. Even any omnivore can also be deficient due to malabsorption problems, long-term use of medications such as Omeprazole, being over 50 years old, and other causes.

The best supplementation can be done with:

Cyanocobalamin: as it is the cheapest and most readily available form, as well as being the most studied form of supplement that affirms its efficacy.

• 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 present itself in a myriad of ways. My recommendation is to be alert to the symptoms, and if you are vegetarian or vegan it is best to take preventative measures and supplementation to ensure you maintain your health.