Foods with B12.

Foods with B12.

If you are suffering from depression, dementia, cognitive decline or just simply a foggy feeling every morning then it might be time to consume Vitamin B12 supplement or consume more foods that are rich in it. Without adequate levels of B12 you might begin to experience a number of physical symptoms, from numbness to fatigue, but also even milder neurological symptoms such as insomnia, nervousness, and irritability.

Signs that you might be deficient including:

•    Numbness and tingly pins and needles in your hands, legs, and feet
•    Blurry vision
•    Fatigue and weakness
•    A swollen “beefy” looking tongue
•    A mouth with sores and ulcers
•    Yellowish skin
•    Feeling wobbly or dizzy
•    Memory loss and confusion
•    Anemia

The recommended dietary allowance (RDA) of vitamin B12 for adults is 2.4 micrograms (mcg) a day, but you can take about 5 mg a day if you want. You don’t need to worry about overdosing on B12 because it’s water-soluble, so your body will simply flush out any excess.

You can also increase your intake of B12-rich foods, such as grass-fed beef liver, wild rainbow trout, and wild sockeye salmon, in your diet can help, but for more serious deficiency you may need weekly shots of vitamin B12 or daily high-dose B12 supplements.

Vitamin B12 Helps Deal With Depression

Vitamin B12 plays a significant role in neurological function and a deficiency can lead to irritability, depression, dementia and even psychosis.  In fact, B12 was found in a comprehensive study done at Oregon State University’s Linus Pauling Institute to help with depression and also boost the action of antidepressant drugs. It was found that over a period of three months that 100% of those that took B12 along with the prescribed drug had decreased depressive symptoms. The same study also supposed that 30% of people with depression might be B12 deficient. This asserts the idea that ingesting sufficient B12 might be a way of preventing depressive disorders in the first place.

B12 Protects Against Dementia and Cognitive Decline

B12 is essential for brain health because it suppresses homocysteine production, which tends to be elevated when you have brain degeneration. Having a high blood serum level of homocysteine, at greater than 14 micromoles per liter is associated with a doubled risk of Alzheimer’s disease.

Another study  found that B12 can help slow brain shrinkage, specifically in those regions known to be severely impacted by Alzheimer’s disease.  In fact, the shrinkage was seen to be decreased as much as 700% in some studies. It was also found that people with dementia all seem to have lower levels of B12 in their spinal fluid.

Depression is Common Because Vitamin B12 Deficiency Is Common

One of the reasons that depression and other disorders are so common is possible because Vitamin B12 is not found in many different foods and the vitamin is not easily absorbed by the body.  Vitamin  B12 is tightly bound to proteins and high acidity is required to break this bond.  As we get older, our stomachs produce less acid and the vitamin is even harder to avoid.

People most susceptible to Vitamin B shortages are:

•    Vegetarians and vegans because they do not eat animal products
•    Anyone over the age of fifty years old, because as you grow older your ability to absorb
•    People who drink alcohol as B12 is stored in your liver
•    People who drink more than four cups of coffee daily
•    People who take antacids, which interferes with B12
•    Women who take birth control pills for extended periods of time, as an estrogen has a tendency to interfere with B12 absorption
•    People who have been exposed to nitrous oxide (laughing gas) at the dentist
•    People who have had gastric bypass surgery
•    Diabetics who take metformin for low blood sugar as it doubles your risk of B12 deficiency

If you suspect that you have vitamin B deficiency, schedule an appointment here at our Toronto Office 416)-656- 8100. You can also email us at and we would be happy to answer any question that you have about our holistic health services. We also offer a full roster of health services that can be perused on the Pinewood Natural Healthcare Centre website including acupuncture for stress, natural cleanses, anti-aging therapies, Toronto weight loss and more.

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