Most of us are able to get enough vitamin b12 in their daily diet, and the amounts required are measured in micrograms. Vitamin b12 deficiencies, although rare, often occur among the elderly and those suffering long tem illness. Because of the importance of this vitamin, it is essential that the effects of b12 deficiency be understood. 

Because supplements are so cheap these days, there is no reason to be deficient in vitamin b12 , a vitamin so vital to so many important human processes. If you are a vegan and a breast feeding mom, your child may be deficient in vitamin b12. This vitamin is critical to young infants and you must consult with your doctor. Because there are few adverse effects associated with taking too much vitamin b12, such supplements are considered safe.

One of the first symptoms of a vitamin b12 deficiency is anemia. Often, this is when the deficiency is first diagnosed. Other symptoms may include constipation and nausea. Weight loss and a loss of appetite may also indicate a b12 deficiency.

Certain serious consequences may result if the deficiency should be allowed to continue. Among the more serious symptoms are: tingling and numbness of the hands and feet, insomnia, memory loss, depression, moodiness, headaches, neurological damage, and much more. 

Vitamin b12 is found in animal products like meat, poultry, fish, eggs and dairy. There are no reliable sources of vitamin b12 from vegetable sources. Vegetarians and especially vegans who don't eat any animal products are especially at risk for vitamin b12 deficiency. Those in the at risk groups should get their vitamin b12 from supplements or from enriched sources such as breads and cereals.

To be effective, vitamin b12 requires sufficient levels of other vitamins, especially the b-complex, being present in the body so it is important that you eat a balanced diet to avoid the symptoms of a vitamin b12 deficiency.

Summary:

A good diet that includes animal products will supply you with sufficient vitamin b12 without the need for additional supplementation. Supplements are inexpensive and can provide extra insurance for those times when you diet is less than perfect. Although a vitamin b12 deficiency is rare, it is important to know the symptoms of deficiency, especially among the elderly and those suffering long term illness.