The recommended daily intake of vitamin B12 varies depending on factors such as age, sex, and overall health. Generally, adults should aim to consume a balanced diet that includes foods rich in B12 vitamins or consider supplementation if dietary intake is inadequate. Recommended dietary allowances (RDAs) for each B12 vitamin are established by health authorities and may vary by region.

Chemically, vitamin B12 can exist in various forms, but all contain the mineral cobalt. The liver can store the vitamin for a long time, so deficiency and symptoms may take a few years to develop. Some common signs and symptoms of vitamin B12 deficiency include:

• Difficulties with maintaining balance
• Fatigue, lethargy, or feeling faint
• The feeling of pins and needles
• Headache or irritability
• Mouth sores
• Reduced cognitive function (memory or comprehension issues)
• Sore and swollen tongue (may appear pale yellow or red)
• Vision changes

At Eberi Weight Loss & Wellness, we provide weekly injections for vitamin B12 deficiency. Call for pricing.

Vitamin B is found naturally in a wide range of foods, including:

• Whole Grains: Fortified cereals, brown rice, whole wheat bread, and oats are rich sources of various B vitamins, including B1, B2, B3, and B6.
• Meat and Poultry: Lean meats such as chicken, turkey, beef, and pork contain significant amounts of B vitamins, particularly B3, B6, and B12.
• Fish and Seafood: Fatty fish like salmon, tuna, and mackerel are excellent sources of B vitamins, especially B12 and B6.
• Dairy Products: Milk, cheese, and yogurt provide essential B vitamins such as B2, B12, and B5.
• Eggs: Eggs are rich in B vitamins, including B2, B5, and B12.
• Legumes and Nuts: Beans, lentils, peanuts, and almonds are good sources of B vitamins, particularly B1, B2, and B6.
• Leafy Greens: Dark leafy greens like spinach, kale, and broccoli contain folate (B9) and other B vitamins.
• Fruits and Vegetables: Avocado, bananas, oranges, and potatoes are examples of fruits and vegetables that provide various B vitamins.

Treatment and management of vitamin B12 deficiency typically involve addressing the underlying cause and replenishing deficient B vitamins through dietary changes and, if necessary, supplementation. In cases of severe deficiency or malabsorption issues, healthcare providers may recommend vitamin B injections or higher doses of oral supplements.