Are you more forgetful these days? Memory lapses and a tingling sensation or numbness in your hands and feet may be signs of vitamin B12 deficiency, a condition which commonly affects vegetarians, the elderly and those on nutrition-poor diets. Vitamin B12 is one of eight water-soluble vitamins in the vitamin B complex group.

It is found almost exclusively in animal products such as eggs, fish, meat, and dairy products. If you are on a strict vegetarian or vegan diet, you should make sure you have more vitamin B12 fortified foods to maintain a healthy nervous system and healthy red blood cells. You may also want to consider taking a vitamin B12 supplement. "The body needs vitamin B12 to form red blood cells, maintain healthy neurological function and support DNA synthesis," say pharmacists from Retail Pharmacy​ at Changi General Hospital, a member of the SingHealth group.​​

Although the liver can store excess vitamin B12 for years, it can get depleted as well. Individuals who may benefit from a vitamin B12 supplement include:

1. Older adults who have trouble absorbing vitamin B12 from food
2. People with pernicious anaemia
   
3. Those with reduced levels of stomach acidity
4. Those with intestinal disorders
5. Individuals with peripheral neuropathies

B vitamins are important for cell metabolism, energy production and formation of red blood cells. They work together to maintain healthy skin, hair and eyes, as well as healthy nerves, heart and muscles.

Here are the main functions of the vitamin B:

Get all eight B vitamins ​from a variety of foods:

1. Whole grains (brown rice, barley, millet)
2. Meat (red meat, poultry, fish)
3. Eggs and dairy products (milk, cheese)
4. Legumes (beans, lentils)
5. ​Seeds and nuts (sunflower seeds, almonds)
6. Dark, leafy vegetables (broccoli, spinach, kai lan)
7. Fruits (citrus fruits, avocados, bananas)

The most common signs of vitamin B deficiency, specific to individual B vitamins, are given below:

Vitamin B6 deficiency:

1. Anaemia
2. Skin disorders such as seborrheic dermatitis
3. Inflammation of the mouth (oral ulcers)
4. Soreness and cracks at the corners of the mouth, chapped lips
5. Tingling or numbness in hands and feet
6. Irritability, confusion and depression

Vitamin B9 deficiency (folate or folic acid):

1. Anaemia
2. Increased risk of birth defect (in pregnancy)
3. Mood changes (irritability, forgetfulness)
4. Sore mouth and diarrhoea

Vitamin B12 deficiency

1. Anaemia
2. Tingling or numbness in hands and feet
3. Memory lapses
4. Mood changes (mental confusion, agitation)
5. Unsteadiness and poor muscle coordination

While a vitamin B supplement may be beneficial in certain cases, it’s always best to seek dietary sources first and to discuss any supplements you want to take with your healthcare professional.

Ref: N18​​