Certain vitamins and minerals are essential to keeping our bodies healthy.
Vitamin B12 is one such vitamin and is needed by the body to create healthy red blood cells.
Without enough B12 there might not be enough red blood cells to carry oxygen around the body leading to various side effects.
In extreme cases it can cause nerve damage and heart failure.
The sooner you spot a B12 deficiency, the sooner you can get it treated – either by changing your diet, taking supplements or getting injections from your GP.
Therefore, it is important to be aware of the symptoms
Shona Wilkinson, lead nutritionist at Dr Vegan, spoke exclusively with Express.co.uk to share what to look for.
She said: “Vitamin B12 is also known as ‘the energy vitamin’, playing a central role in a range of processes within the body – from keeping your nerve and blood cells healthy to contributing to the formation of DNA.”
Ms Wilkinson warned that a “yellowish tinge” in the eyes and skin – also known as jaundice – is one warning sign that you are low in B12.
“Typical signs of B12 deficiency include dizziness and fatigue, however, more unusual symptoms include frequent episodes of pins and needles and a pale, yellowish tinge to the skin and the whites of the eyes,” she said.
She explained: “B12 plays a vital role in the production of the DNA needed to make red blood cells.
“A deficiency results in megaloblastic anaemia, leaving red blood cells large, fragile and susceptible to breakdown.
“This leads to an excess of bilirubin, which causes a yellowish tinge to the skin and eyes.”
Ms Wilkinson added: “A prickling sensation in your hands and feet, like pins and needles, may occur when your vitamin B12 levels are low, as B12 is needed to produce myelin, which forms a protective layer around your nerves.
“Without it, nerves are exposed and may cease to function properly.”
Older people are more likely to develop a B12 deficiency.
“We are three times more likely to become vitamin B12 deficient after the age of 60,” she said.
“An effective way to prevent deficiency is to opt for foods fortified with Vitamin B12 including yeast extract, such as Marmite, some plant milk alternatives, soya yoghurts and breakfast cereals.
“If left unaddressed, a B12 deficiency could lead to more serious complications such as neurological problems which affect your nervous system, such as vision and memory problems, as well as blood disease.
“You should also consider a vitamin B12 supplement, which provides extra insurance when it comes to meeting your body’s B12 needs.”
B12 can be found in foods such as:
- Meat
- Fish
- Eggs
- Cheese
- Butter
- Yeast extract
- Fortified foods.
If you think you are deficient in B12 you should speak to your doctor.