Nutrition
Spotting B12 Deficiency: Essential Signs Seniors Should Know
The importance of a balanced diet cannot be overstated. It’s not just about keeping cardiovascular disease and weight gain at bay, but also about ensuring that your body gets all the essential vitamins and minerals it needs to function optimally. One of these essential vitamins is vitamin B—especially B12, which is commonly found in meat, fish, seafood, eggs, and dairy. However, it’s not uncommon to fall short of your recommended intake.
According to Samantha Turner, MPH, RDN, a registered dietitian and owner of Forks and Grace, “Vitamin B12 deficiency is relatively common, especially among older adults, vegetarians, and vegans.” She further explains that “[Vitamin B12] plays an important role in supporting nerve and brain health and energy metabolism, and is crucial for nerve development, DNA synthesis, and red blood cell formation.”
While a doctor’s visit can reveal a deficiency, there are other warning signs to be aware of. Here are some signs that you might not be getting enough vitamin B12, as per doctors and nutritionists.
Feeling constantly tired, rundown, or low on energy can be a symptom of various health problems, but it can also indicate a deficiency of this vital nutrient. Leann Poston, MD, a licensed physician and health advisor for Invigor Medical, explains, “Vitamin B12 is essential to make healthy red blood cells. Low B12 levels can decrease red blood cell production and make it difficult for them to deliver oxygen to body cells, which can cause fatigue.”
If you’re planning on conceiving, a lack of vitamin B12 could become a problem. Qianzhi Jiang, PhD, RDN, a family dietitian and owner of The Nutrition Changer, shares, “Vitamin B12 deficiency has been linked to infertility as vitamin B12 improves the number of healthy eggs and embryo quality.” She adds that a low level of vitamin B12 is also associated with increased homocysteine, an amino acid that can increase the risks of many diseases when in excess. “Elevated homocysteine levels can damage the lining of the uterus, causing infertility,” Jiang explains.
Experiencing a pins-and-needles sensation in your extremities could be a sign that your body is low on vitamin B12. Poston elaborates, “Vitamin B12 deficiencies can cause changes in how your nerves send messages throughout your body. As the rate at which nerve impulses decreases, your body interprets this with numbness and tingling.”
But that’s not all. Jiang adds, “People with vitamin B12 deficiency can experience irritability, abnormal gait, an impaired sense of smell, and absences of neurologic reflexes such as the knee-jerk reaction.” In severe cases, psychiatric symptoms that resemble the symptoms of dementia can also occur.
If you notice some tenderness in your mouth that’s not related to a burn or toothache, it could be a sign you’re lacking in vitamin B12. Poston explains, “Vitamin B12 deficiency can cause glossitis. This appears as a smooth appearance of the tongue that can be painful.”
A vitamin B12 deficiency can also lead to misshapen red blood cells, says Poston. “These cells get caught in the spleen, decreasing the number of red blood cells circulating. This condition, called anemia, can cause pale skin color.”
However, there are also internal signs of this condition. Jiang notes, “Some people may see no or very mild symptoms caused by pernicious anemia for years while others may experience fatigue, muscle weakness, or palpitations (which is a feeling that your heart is pounding or skipping a beat). However, pernicious anemia may not be seen in cases of mild vitamin B12 deficiency.”
While this information is up-to-date and provided by top experts, it’s not intended to replace professional guidance. Always consult your healthcare provider directly for any questions about your medication or health.
Let us know what you think, please share your thoughts in the comments below.