In a world where food is readily available, vitamin deficiencies are still a major factor in poor health in developed countries. While some blame changes in soil for nutrient deficiencies, there are many reasons why people in countries with access to abundant food still fall short nutritionally.
Nutrient deficiencies occur when the body does not absorb the necessary amount of a given nutrient. This is caused by poor intake, certain diseases and conditions, bariatric surgery, aging, and pregnancy. The amounts of each vitamin and mineral needed depend on various factors such as sex, age, activity level, and ethnicity. Some of the most common nutrient deficiencies in North America are iron, iodine, vitamin A, vitamin D, calcium, magnesium, and vitamin B12.
Vitamin B12 is a water-soluble vitamin responsible primarily for blood formation, brain, and nerve function. Our bodies cannot make B12, so we must get it from our diets on a daily basis. B12 is found only in animal-based foods, with a few exceptions. Neurological symptoms of B12 deficiency may be irreversible, so early diagnosis is crucial.
Increased risk factors of B12 deficiency include cognitive disorders, elevated homocysteine levels, megaloblastic anemia, and impaired infant development. Individuals at high risk for B12 deficiency include vegans, pregnant or breast feeding women, those with gastrointestinal issues or disorders, and bariatric surgery patients.
Signs and symptoms of B12 deficiency include constant fatigue, pins and needles, forgetfulness, dizziness, muscle weakness, vision trouble, and a pale complexion. Ways to increase B12 without supplementation include consuming foods such as shellfish, organ meats, red meat, eggs, milk products, nori and tempeh, limiting alcohol, ensuring proper calcium intake, adding pepper to food, and drinking cranberry juice.
To sum it up, nutrient deficiencies are still prevalent in developed countries due to various factors such as diet, diseases, and lifestyle. Vitamin B12 deficiency, in particular, poses serious health risks and should not be ignored. It’s important to be aware of the signs and symptoms and take steps to increase intake of this essential nutrient through dietary sources.
