Vitamin B12 deficiency can cause fatigue, pale skin, neurological issues and other symptoms if left untreated. The body does not produce B12 on its own, so it must be obtained through foods like meat, fish, eggs and dairy or supplements. A deficiency is defined as a B12 level below 160 pg/mL and can lead to anemia and nerve damage if not addressed. Treatment involves changing the diet to include more B12-rich foods or taking a B12 supplement or injections.

1. VITAMIN B12
DEFICIENCY

2. 1/Ahmed Ali Nemr Mohamed
2/Abdalrhman Mohamed Saad
3/Ali Hamed Mahmoud
4/Mohamed Emad Maher
5/Ahmed Gamal Amean
6/Mohamed Ahmed Rabea
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4. • You'll want to make sure that you do, in order to
stay healthy.
• Vitamin B12 does a lot of things for your body. It
helps make your DNA and your red blood cells,
for example.
• Since your body doesn't make vitamin B12, you
have to get it from animal-based foods or from
supplements. And you should do that on a
regular basis. While B12 is stored in the liver for
up to five years, you can eventually become
deficient is your diet doesn't help maintain the
levels.
o you get enough vitamin B12?

5. WHAT IS CONSIDERED A LOW B12
LEVEL?
• Values of less than 160 pg/mL (118
pmol/L) are a possible sign of a vitamin
B12 deficiency.
• People with this deficiency are likely to
have or develop symptoms.
• Older adults with a vitamin B12 level
less than 100 pg/mL (74 pmol/L) may
also have symptoms.

6. WHAT HAPPENS IF VITAMIN B12
IS LOW?
• B12 deficiency can cause a variety of
symptoms, including fatigue,
headaches, depression, pale or yellow
skin, mental impairment, and pain and
inflammation in the mouth and tongue.
• Many of the symptoms caused by low
B12 levels are not specific to B12
deficiency, which can cause the
condition to go undetected

7. IS B12 DEFICIENCY SERIOUS?
• If left untreated, the symptoms of
vitamin B12 deficiency tend to worsen
and irreversible problems involving the
nerves and brain may develop.
• The risk of experiencing a number of
serious complications, including heart
failure, may also increase.

9. SYMPTOMS OF VITAMIN B12
DEFICIENCY
• If you have vitamin B12 deficiency,
you could become anemic. A mild
deficiency may cause no symptoms.
• But if untreated, it may lead to
symptoms such as:
• Weakness, tiredness, or
lightheadednes
• Heart palpitations and shortness of
breath

10. • A smooth tongue
• Constipation, diarrhea, loss of
appetite, or gas
• Nerve problems like numbness
or tingling, muscle weakness,
and problems walking
• Vision loss
• Mental problems like
depression, memory loss, or

11.  The answer depends on things including your
age, your eating habits and medical conditions,
and what medications you take.
 The average recommended amounts,
measured in micrograms (mcg), vary by age:
 Infants up to age 6 months: 0.4 mcg
 Babies age 7-12 months: 0.5 mcg
 Children age 1-3 years: 0.9 mcg
How Much to Get?

12. Kids age 4-8 years: 1.2 mcg
Children age 9-13 years: 1.8 mcg
Teens age 14-18: 2.4 mcg (2.6 mcg
per day if pregnant and 2.8 mcg per
day if breastfeeding)
Adults: 2.4 mcg (2.6 mcg per day if
pregnant and 2.8 mcg per day if
breastfeeding)

14. You can get vitamin B12 in animal
foods, which have it naturally, or from
items that have been fortified with it.
Animal sources include dairy
products, eggs, fish, meat, and
poultry.
 If you're looking for a food fortified
with B12, check the product's
Nutrition Facts label.
FOOD SOURCES OF VITAMIN B12

15. TOP 12 FOODS THAT ARE HIGH IN VITAMIN
B12
 Vitamin B12 is an essential nutrient that your
body can’t make on its own, so you need to get
it from your diet or from supplements.
 Vegetarians, people who are pregnant or
nursing, and others who are at risk of deficiency
may want to track their diets closely to make
sure they’re getting enough.
 Here are 12 foods rich in vitamin B12 to add to
your shopping list.

17. Good sources of vitamin B12
1. Animal liver and kidneys
Organ meats are some of the most
nutrient-packed foods.
Liver and kidneys, especially from lamb,
are rich in vitamin B12.
(100-gram) serving of lamb liver provides
an incredible 3,571% of the Daily Value
(DV) for vitamin B12 .

19.  While lamb liver is generally higher in vitamin
B12 than beef or veal liver, the latter two may
still contain about 3,000% of the DV per (100
grams) .
 Lamb liver is also very high in copper,
selenium, and vitamins A and B2 .
 Lamb, veal, and beef kidneys are likewise high
in vitamin B12.
 Lamb kidneys provide about 3,000% of the DV
per (100-gram) serving, plus more than 100%
of the DV for vitamin B2 and selenium .

20. 2. Clams
Clams are small, chewy shellfish that are packed with nutrients.
This mollusk is a lean source of protein and contains very high
concentrations of vitamin B12.
You can get more than 7,000% of the DV in just 20 small clams
(190 grams) .
Clams, especially whole baby clams, also provide a great amount
of iron, with almost 200% of the DV in a 100-gram serving .
Plus, clams have been shown to be a good source of
antioxidants .
Interestingly, the broth of boiled clams is also high in vitamin B12.
Canned clam broth has been shown to provide 113–588% of the
DV per (100 grams) .

22. 3. Sardines
 Sardines are small, soft-boned saltwater fish
 Sardines are especially nutritious because they
contain good amounts of almost every single nutrient.
 (150-gram) serving of drained sardines provides
554% of the DV for vitamin B12 .
 Furthermore, sardines are an excellent source of
omega-3 fatty acids, which have been shown to
provide many health benefits, such as reducing
inflammation and improving heart health .

24. 4. Beef
Beef is an excellent source of vitamin B12.
One grilled flat iron steak (about 190 grams) provides
467% of the DV for vitamin B12 .
Also, the same amount of steak contains reasonable
amounts of vitamins B2, B3, and B6, as well as more
than 100% of the DVs for selenium and zinc .
If you’re looking for higher concentrations of vitamin
B12, it’s recommended to choose low fat cuts of meat.
It’s also better to grill or roast it — instead of frying — to
preserve the B12 content .

26. 5. Fortified cereal
This source of vitamin B12 may work well for
vegetarians because it’s synthetically made and
not derived from animal sources .
Although not commonly recommended as part of
a healthy diet, fortified cereals can be a good
source of B vitamins, especially B12. Food
fortification is the process of adding nutrients that
are not originally in the food.
For instance, Malt-O-Meal Raisin Bran offers up to
62% of the DV for vitamin B12 in (59 grams) .

28. 6. Tuna
 Tuna is a commonly consumed fish and a great
source of nutrients, including protein, vitamins, and
minerals.
 It contains high concentrations of vitamin B12,
especially in the muscles right beneath the skin, which
are known as dark muscles .
 100-gram serving of cooked tuna contains 453% of
the DV for the vitamin .
 This same serving size also packs a good amount of
lean protein, phosphorus, selenium, and vitamins A

29. Canned tuna also contains a
decent amount of vitamin B12.
In fact, a can (142 grams) of
light tuna canned in water
contains 152% of the DV .

31. 7. Fortified nutritional yeast
 Nutritional yeast is a good vegan source of protein, vitamins,
and minerals.
 It’s a species of yeast specifically grown to be used as food,
not as a leavening agent in bread and beer.
 Nutritional yeast does not naturally contain vitamin B12.
However, it’s commonly fortified, which makes it a great
source of this nutrient.
 As with fortified cereals, the vitamin B12 in nutritional yeast is
vegan-friendly because it’s synthetic .
 (15 grams) of nutritional yeast may contain up to 733% of the
DV for vitamin B12 .

33. 8. Trout
trout is considered one of the healthiest fish. This
freshwater species is a great source of protein,
healthy fats, and B vitamins.
(100-gram) serving of trout fillet offers about 312%
of the DV for vitamin B12 and 1,171 mg of omega-
3 fatty acids .
For adults, experts recommend a combined daily
intake of 1,100–1,600 mg of omega-3 fatty acids .
Trout is also a great source of minerals such as
manganese, phosphorus, and selenium

35. 9. Salmon
Salmon is well known for having one of the
highest concentrations of omega-3 fatty acids.
It’s also an excellent source of B vitamins.
(178 grams) of cooked salmon can pack 208% of
the DV for vitamin B12 .
The same serving may also provide 4,123 mg of
omega-3 fatty acids .
Alongside its high fat content, this fish offers a
high amount of protein, with about 40 grams in a
half fillet (178 grams)

37. • 10. non animal milk
• Non animal milk is popular among those who want a nutritious
vegan replacement for dairy milk.
• While soy, almond, and rice milks are not naturally high in
vitamin B12, they are usually fortified, which makes them an
excellent source of this vitamin.
• One example is soy milk, which provides up to 86% of the DV
for vitamin B12 in (240 mL) .
• As such, fortified nondairy milks make a great option for those
who want to increase their B12 intake and avoid deficiency .
• Like the B12 in other fortified sources, the B12 in nondairy milk
is synthetic, so it’s vegan-friendly .

39. 11. Milk and dairy products
 Milk and other dairy products, such as yogurt
and cheese, are great sources of protein and
several vitamins and minerals, including vitamin
B12.
 (240 ml) of whole milk supplies 46% of the DV
for vitamin B12 .
 Cheese is also a rich source of vitamin B12. (22
grams) of Swiss cheese contains about 28% of
the DV .

42. 12. Eggs
Eggs are a great source of complete
protein and B vitamins, especially B2
and B12.
(100 grams) supply about 46% of the
DV for vitamin B12, plus 39% of the
DV for vitamin B2 .

43. Research has shown that egg yolks have
higher levels of vitamin B12 than egg
whites. The B12 in egg yolks is also easier
to absorb. Therefore, it’s recommended to
eat whole eggs instead of just their whites .
In addition to getting a good dose of vitamin
B12, you’ll get a healthy amount of vitamin
D. Eggs are one of the few foods that
naturally contain it, with 11% of the DV in
two large eggs

45. WHAT IS THE BEST TREATMENT FOR B12
DEFICIENCY?
You can change your diet to include
vitamin B12-fortified grains, a
supplement or B12 injections, or a high-
dose oral vitamin B12 if you are
deficient.
Older adults who have a vitamin B12
deficiency will likely have to take a daily
B12 supplement or a multivitamin that

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