The human body requires very little vitamin b12 or cobalamin each day and most of us get enough of this vitamin in our daily meals. Vitamin b12 deficiencies, although rare, often occur among the elderly and those suffering long tem illness. Because of the importance of this vitamin, it is essential that the effects of b12 deficiency be understood.

Thesse days, there is little reason to be lacking in vitamin b12. Supplements are cheap and readily available. If you are a vegan and a breast feeding mom, your child may be deficient in vitamin b12. This vitamin is critical to young infants and you must consult with your doctor. Because there are few adverse effects associated with taking too much vitamin b12, such supplements are considered safe.

One of the first symptoms of a vitamin b12 deficiency is anemia. Often, this is when the deficiency is first diagnosed. There are other symptoms including nausea and constipation and even gas. A loss of appetite and weight loss may also be a problem associated with a b12 deficiency.

There are serious consequences if the deficiency is allowed to progress. These symptoms may include: tingling and numbness of the hands and feet, insomnia, memory loss, depression, moodiness, headaches, neurological damage, and much more.

All animal products are excellent sources of vitamin b12. Other sources include fortifed breads and cereals. B12 is rarely found in vegetables, but may be found in seaweed and algae. Those at greatest risk for b12 deficiency include the elderly and strict vegetarians. Those in the at risk groups should get their vitamin b12 from supplements or from enriched sources such as breads and cereals.

To be effective, vitamin b12 requires sufficient levels of other vitamins, especially the b-complex, being present in the body so it is important that you eat a balanced diet to avoid the symptoms of a vitamin b12 deficiency.

In Summary:

Most of us are able to get sufficient vitamin b12 or cobalamin in a reasonably good diet without the need for additional supplementation. Supplements are inexpensive and can provide extra insurance for those times when you diet is less than perfect. While a deficiency in b12 is rare, it is important know the symptoms, especially if you or a loved one falls into one of the risk groups