Are You Suffering from Vitamin B12 Deficiency? Key Warning Signs

Ever wondered why your body suddenly feels low on energy, even when your routine hasn’t changed?
The answer could lie in a single nutrient, Vitamin B12, or Cobalamin.
Far from being just another vitamin, B12 supports red blood cell formation, DNA synthesis, and the smooth functioning of your nervous system.

Sadly, the Vitamin B12 deficiency is increasing, and thus, there is a need for awareness and education to prevent further increase in vitamin B12 deficiency.

What is Vitamin B12?

Vitamin B12 (or B12 vitamin), a water-soluble vitamin that is commonly seen in fortified foods as well as animal-based products.

Since this vitamin cannot be produced by the body, the daily requirement is solely based on the external intake. This is also one of the reasons why the vitamin B12 deficiency is more common among vegetarians and vegans.

Vitamin B12 benefits include:

• Supports the central nervous system and regulates the brain and nerve function
• Production of healthy red blood cells
• Boosting metabolism
• Improving mental clarity and thus the mood
• Controlling homocysteine levels and supporting heart health

Thus, the knowledge of vitamin B12 daily requirement and B12 foods or supplements is important in order to avoid vitamin B12 deficiency.

Common Vitamin B12 Deficiency Symptoms

Vitamin B12 deficiency can lead to the following symptoms:

• Fatigue and weakness
• Hair loss
• Pale or yellowish skin
• Tingling or numbness in hands and feet
• Poor memory and brain fog
• Difficulty walking or balance issues
• Mood changes or depression
• Swollen tongue or mouth ulcers

A severe, untreated vitamin B12 deficiency can lead to pernicious anemia, a condition where your body cannot absorb vitamin B12 properly.

Vitamin B12 Daily Requirement

The RDA for B12 (Recommended Dietary Allowance) for adults is about 2.4 micrograms per day. This is should be consumed or else one can be prone to the development of vitamin B12 deficiency.

Nevertheless, requirements can increase for:

• Pregnant and breastfeeding women
• Old age or people over 50 years of age
• People having digestive issues or those who are on certain medications

Vitamin B12 Rich Foods List

Here are the best natural sources of vitamin B12:

Vegetarian & Vegan B12 Foods

Vitamin B12 foods for vegetarians are limited. Since plant foods don’t naturally contain B12, vegetarians must rely on:

• Fortified breakfast cereals
• Fortified soy milk or almond milk
• Nutritional yeast (Khamir food)
• Fortified tofu products

If you’re looking for vitamin B12 vegetables, note that very few plant foods contain it naturally. Some mushrooms and seaweed may have trace amounts, but they aren’t reliable sources.

However this does not mean that all vegetarians shall suffer from Vitamin B12 deficiency. It is a myth.

Fruits and Vegetables Rich in Vitamin B12

Fruits and vegetables alone can’t meet your B12 needs, but they support overall health.

• Banana vitamins: Bananas are good for energy but don’t contain B12.
• Pomegranate vitamins: High in iron and antioxidants, essential for those with anemia.
• Papaya vitamin content: Boosts digestion and immune health.

Note: Combine these fruits with fortified foods or supplements for complete nutrition.

How to Increase B12 Naturally

If you want to know how to increase vitamin B12 naturally. The following steps can surely help one take up arms against vitamin B12 deficiency :

1. Eat additional B12-rich foods such as fortified milk and cereals.

2. Incorporate fortified nutritional yeast in your recipes.

3. Take care of gut health to enhance vitamin B12 absorption.

4. Consume your diet along with yoga and mindful breathing exercises for overall well-being.

B12 Supplements and Injections

For people with severe vitamin B12 deficiency, food by itself might not be sufficient. They may need Vitamin B12 tablets. Physicians may prescribe:

• Tablets or capsules of vitamin B12 such as methylcobalamin capsules
• Methylcobalamin injection or mecobalamin injection for quick absorption
• Vitamin B12 and vitamin D3 tablets for deficiencies combined

Always consult a physician before taking supplements or injections for vitamin B12 deficiency, particularly in case of pernicious anemia or digestive disorders.

Foods to Avoid for Vitamin B12 Deficiency

Certain foods interfere with B12 absorption or exacerbate symptoms. So, the use of:

• High amounts of alcohol
• Low-quality foods
• Certain drugs and antacids that affect absorption should be avoided.

Prioritise vitamin B12 deficiency diet advice from a medical professional instead.

Yoga for Improved Digestion, Energy, and Nutrient Absorption

Although food and supplements are crucial, yoga can have a strong supporting role to play in treating vitamin B12 deficiency.

Most people don’t know that stress and poor digestion can decrease how effectively your body absorbs nutrients such as vitamin B12.

Regularly practicing yoga helps you:

• Improve digestive organ circulation
• Decrease stress hormones that inhibit nutrient absorption
• Enhance energy and decrease fatigue related to low B12 levels
• Increase mental clarity and concentration

Best Yoga Poses for Vitamin B12 Deficiency

Here are some poses to add to your daily routine which can play a supporting role in alleviating vitamin B12 deficiency.

Vajrasana (Thunderbolt Pose)

How to perform?

1. Start by kneeling on the ground.
2. Fold both your legs and make a seat using the soles. Sit comfortably in that position.
3. Those who are unable to perform can start by using a pillow for assistance.

Benefits:

• Aids digestion
• Helps in better nutrient absorption

Setu Bandhasana (Bridge Pose)

How to perform?

1. While being in a supine position, flex both knees and then catch the ankles using the hands. 
2. Now, lift the trunk upwards, achieving the shape of a bridge.

Benefits:

• Improves circulation
• Strengthens the spine

Bhujangasana (Cobra Pose)

How to perform?

1. Start by being in a prone position.
2. Lift the chest upwards using the support of the palms.

Benefits:

• Stimulates abdominal organs
• Reduces stress

Pavanamuktasana (Wind-Relieving Pose)

How to perform?

1. Rest in a supine position. 
2. Then lift both legs together at a 90-degree angle, then flex both knees and place them only on the abdomen. 
3. Now catch them tightly with your hands and touch your nose with your knee.

Benefits:

• Enhances gut health
• Relieves bloating

Surya Namaskar (Sun Salutation)

Full-body workout to boost energy and vitality.

Practicing these yoga poses along with breathing exercises like Pranayama supports your body in naturally boosting energy levels and improving overall wellness.

Quick Vitamin B12 Deficiency Quiz (Interactive Corner!)

1. Name two vitamin B12 rich foods vegetarian people can eat.
2. Which vitamin works closely with B12 for nerve health?
3. True or False: Bananas are a rich source of B12.
4. What are the symptoms of vitamin B12 deficiency?
5. Which yoga pose helps improve digestion for better B12 absorption?

Drop your answers in the comments and test your vitamin B12 deficiency knowledge!

Final Thoughts

Vitamin B12 deficiency, though increasing rapidly, can be controlled with the correct B12 foods, lifestyle modifications, yoga, and conscious supplementation. One can surely adopt healthy habits and engage in a sustainable lifestyle, and avoid long-term complications such as pernicious anemia.

It is important to consider that it’s not just what we eat that matters, but how our body digests it is also equally important.

Combining a diet with Vitamin B-12 foods and yoga can help us build a healthy lifestyle, as well as help prevent the occurrence of vitamin B12 deficiency.

Begin your journey today with Habuild’s Free Yoga Challenge and provide your body with the attention it deserves.