A vitamin B12 deficiency can go unnoticed and cause symptoms like numb limbs and a yellow tinge to the skin and eyes. A dietitian explains how to get enough.

• Vitamin B12, a nutrient found primarily in animal products, is vital for the health of nerves and blood cells.

• A deficiency can go unnoticed because it can cause symptoms that are shared with other conditions.

• Vegans can get vitamin B12 from fortified plant milks, nutritional yeast flakes, and supplements.

Vitamin B12 deficiency, which can go unnoticed but eventually cause a variety of symptoms including numb limbs and yellow skin and eyes, can be prevented by eating certain foods, according to a dietitian.

B12 vitamin It is an essential nutrient for healthy nerves and red blood cells that carry oxygen throughout the body.

Most people in the US eat enough of the nutrient, National Institutes of Health the data suggest.

However, Dr. Brad Kamitaki, assistant professor of neurology at Rutgers Robert Wood Johnson School of Medicine, he previously told Insider that vitamin B12 deficiency “may go undiagnosed or underdiagnosed as symptoms may be nonspecific,” such as fatigue, swelling of the tongue, palpitations, and tingling in the arms or legs.

Vitamin B12 deficiency generally has two causes: malabsorption, due to conditions such as Celiac Disease, or inadequate intake.

Symptoms can take years to appear despite inadequate intakebecause the body can store it.

Recently Shared Insider the story of a woman who woke up with pins and needles, which were caused by a severe vitamin B12 deficiency.

You do not need to track your vitamin B12 intake if you eat animal products.

the vitamin is found naturally in meat, eggs and dairy products.

Priya Tew, a registered dietitian and founder of Dietitian UK, told Insider that most people don’t need to count or track their daily intake, especially if they eat animal products most days.

It’s not that we have to eat a ton of these foods, it’s just about having some of them in the overall diet, Tew said.

the NIH recommends that the average American adult consume 2.4 micrograms of vitamin B12 every day. For example, 3 ounces of cooked salmon or fried beef contains all the vitamin B12 you need for the day, and a cup of 2% cow’s milk contains half.

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People may need more of the vitamin during pregnancy, up to 2.6 micrograms, or breastfeeding, up to 2.8 micrograms, when the body is in higher demand and deficiencies can harm babies, such as developmental delays and anemia.

Vegans should check their vitamin B12 status

Vegans and those who have not eaten eggs, dairy, and meat for more than 5 years are at risk of vitamin B12 deficiency. according to the British Dietetic Association (BDA), and they must verify their status.

People who don’t eat animal products can get vitamin B12 from fortified breakfast cereals, nutritional yeast flakes, and potTew said.

He said it’s “very important” for people who don’t drink cow’s milk to have plant-based milks fortified with vitamin B12.

The BDA recommends that long-term vegetarians and vegans take supplements of around 10 micrograms per day as needed.

Vitamin B12 is water soluble, so if you take more than daily allowance then your body urinates it out.

People should consult a doctor or dietitian before starting supplements, according to Tew, to make sure they don’t have an underlying medical condition causing the deficiency and so they don’t interact with other medications.

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