Vitamin B12 Which Foods You Need to Eat to Avoid Deficiencies

In today's article I’ll be covering why vitamin B12 is important, common Signs of vitamin B12 deficiencies, symptoms of B12 overdose, vitamin B12 which foods to eat to avoid deficiencies, and if you follow vegetarian or vegan diet, things to keep in mind with B12.

If you prefer watching a video instead of reading you can scroll down to the bottom of this article for the video version.

What Does Vitamin B12 Do in the Body?What Does Vitamin B12 Do in the Body?

First, vitamin B12 plays a lot of different important roles in the body, some of the most important include functions around red blood cells, nervous system and DNA synthesis.

Also, vitamin B12 helps helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.

Obviously, these things are very important so you want to make sure you're getting enough B12 through your diet.

Symptoms of B12 Deficiency

Symptoms of B12 deficiency can include certain neurological symptoms, megaloblastic anemia and other physical symptoms.  Here are a few examples.

  • Weakness

  • Fatigue

  • Lightheadedness

  • Pale skin

  • Smooth tongue

  • Pale skin

  • Nerve problems such as muscle weakness, numbness, tingling

  • Depression

  • Memory loss

  • Behavioural changes

As well, it is important to note that people who suffer from celiac disease have an increased risk of being vitamin B12 deficient due to issues with absorption in the digestive tract.

Vitamin B12 Toxicity Symptoms

Next, I’ll look at symptoms vitamin B12 toxicity (too much vitamin B12).

Simply put, it’s almost impossible to get any negative symptoms from too much B12. Vitamin B12 is a water soluble vitamins which means it’s incredibly hard to get too much.  Any excess B12 simply passes through you in your urine.

Vitamin B12 Which Foods You Should Eat

Clearly, it’s important to get enough B12 in your diet, but which foods are high in vitamin B12?

Vitamin B12 Food List

  • Trout

  • Salmon

  • Beef

  • Yogurt

  • Tuna

  • Eggs

  • Clams

  • Crab

  • Rockfish

  • Fermented foods

  • Foods that have been fortified with vitamin B12.

Vitamin B12 and Vegan or Vegetarian Diet

If you're eating a largely plant based diet, whether that be vegetarian or vegan, B12 deficiency is incredibly common from the foods list you'll notice almost all of those are animal products.

If you are following a plant based diet you need to make sure you get enough vitamin B12 which foods should you be eating?

I’d suggest if you are following a vegan, vegetarian or mostly plant based diet to try and consume at least 2-3 servings of foods that have been fortified with B12 and or potentially supplementing with vitamin B12 to make sure you're getting enough as recommended by the Vegan Society.

Wrap Up Vitamin B12

Vitamin B12 is one of the vitamin you are most likely to be deficient in.  

Make sure you know which foods are high in vitamin B12 and make sure you are getting enough of these vitamin B12 foods into your regular diet.


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