Are you tired all the time and plagued by brain fog? GP warns it could be sign of key diet mistake
YOU might be great at topping up your mood-boosting sunshine vitamin D levels and eating lots of fruit and veg to nail vitamin C intake, but what about vitamin B12?
The National Institute for Health and Care Excellence, has issued new guidelines for spotting and managing B12 deficiency.
The watchdog says GPs should check whether people struggling with brain fog, exhaustion, mobility problems or anaemia could be B12 deficient.
It could help 46,000 Brits, particularly vegans and the one in ten adults over 75 thought to have the deficiency.
NHS GP, Dr Rachel Ward, of Woodlands Medical Centre, Didcot, Oxfordshire, said: “Most people who have a balanced diet will have adequate B12 in their body.
“But if you have symptoms that could suggest a B12 deficiency, like tiredness, neurological symptoms, confusion, your GP will check your levels with a blood test.”
So why is B12 so important? We asked the experts for the full lowdown . . .
WHAT DOES B12 DO IN THE BODY?
DR Ward says: “Vitamin B12 is required to make red blood cells but is also critical for nerve cells and our immune system.
“If we do not have enough, we become anaemic and that affects all of our organ systems.
“Deficiency also leads to neurological symptoms such as numbness, poor balance, confusion and abnormal tingling sensations.”
Nutritionist Dr Pamela Mason from the Health & Food Supplements Information Service (hsis.org), says: “Vitamin B12 is involved in energy production from the food we eat and helps to reduce tiredness and fatigue.
“Vitamin B12 also works with vitamin B6 and another B vitamin, folic acid, in the metabolism of amino acid homocysteine – high homocysteine levels have been associated with increased risk for dementia and cardiovascular disease.”
WHAT SYMPTOMS SIGNAL DEFICIENCY?
REGISTERED nutritionist Louise Pyne (louisepynenutrition.com) says: “Low levels of vitamin B12 can lead to tiredness, poor energy and getting out of breath easily.
“This is due to the fact that red blood cells aren’t able to transport oxygen around the body effectively.
“Other symptoms include vision changes, pins and needles, muscle weakness and poor memory.
Dr Mason adds that “mood changes, lack of concentration and sore tongue” can also be indicators that B12 levels are too low.
HOW MUCH B12 DO WE NEED?
“ADULTS require around 1.5 micrograms of vitamin B12 daily,” says Louise.
Most of us get enough purely by eating a balanced diet.
WHY ARE VEGANS AT RISK OF DEFICIENCY?
“OUR bodies do not make vitamin B12 so we rely on absorbing it from food or taking supplements,” says Dr Ward.
“The most B12-rich foods are meat, fish and dairy products, meaning those following a vegan diet need to eat adequate fortified foods or take supplements to keep healthy B12 levels.”
WHAT ABOUT OLDER PEOPLE?
“AS we age, our stomachs can become less effective at absorbing B12 from our food,” explains Dr Ward.
“A condition called pernicious anaemia is also more common in older adults, when the body attacks the cells that produce what’s called the intrinsic factor, which we need to absorb B12.
“In this case, B12 is delivered by injection as it cannot be absorbed in the stomach.”
WHAT FOODS ARE GOOD FOR B12?
“CEREALS and plant milks are often fortified with B12 – but watch out for high sugar levels, and consume plenty of eggs and dairy products, shellfish such as prawns, chicken and other meat,” says Louise.
“If you follow a plant-based diet, you should supplement with vitamin B12.
“Since the B vitamins work synergistically, taking a vitamin B complex – a combination of all eight B vitamins – is a good idea.”
CAN YOU OVERDOSE ON B12?
THE short answer is no.
“All B vitamins are water soluble and can’t be stored by the body, which means your body will get rid of the excess you don’t need by peeing it out, so don’t worry about overdosing,” says Louise.
“Having said that, your body can only absorb a certain level of nutrients in one go so follow the guidelines listed on the supplement packaging.”