According to Jennifer Pallian, RD, a registered dietitian at Foodess, symptoms like irritability, memory problems, depression and even dementia-like changes can be early indicators of a B12 deficiency. "Because these effects are broad and sometimes subtle, B12 deficiency can be easy to miss," she explains.And while it’s not the most reliable indicator, experts say that craving a specific type of food could be your body’s way of hinting at low B12.Related: Vitamin B12 Deficiency May Be Linked to Dementia Risk
Why this matters: Vitamin B12 plays a crucial role in your overall health, helping to form red blood cells, support brain function and aid in DNA synthesis, explains Dr. Annie Lin, DCN, an assistant professor of nutrition at Nova Southeastern University.
These Everyday Foods Can Help Boost Your B12 Levels
The good news? It’s easy to boost your vitamin B12 levels, since it’s found in plenty of everyday foods. According to Giana DiMaria, MS, RD, CNSC, CCMS, a registered dietitian specialist and instructor of Medicine at New York Medical College, good sources of vitamin B12 include:
FishShellfishRed meatDairyEggsPlant-based sources of vitamin B12
Nutritional yeastTempehShiitake mushroomsNori
Not sure if you’re low on vitamin B12? DiMaria recommends seeing your doctor, who can check for elevated levels of homocysteine and methylmalonic acid, which are two biomarkers that offer a more reliable picture of your B12 status.
Related: If You’re Craving Salty Foods, You Could Be Deficient in This Key Nutrient
Sources
Jennifer Pallian, RD, is a registered dietitian at Foodess.Vitamin B12. National Institute of Health.Giana DiMaria, MS, RD, CNSC, CCMS, is a clinical Registered Dietitian Specialist and instructor of Medicine at New York Medical College.Annie Lin, DCN, CNS, LDN, IFMCP, is a certified nutrition specialist and assistant professor of nutrition at Nova Southeastern University.Vitamin B12 among Vegetarians: Status, Assessment and Supplementation. Nutrients. Read More Details
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