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Vitamin B12 deficiency: Eat these foods – egg, low-fat milk, ham, clams, fortified cereal



Vitamin B12 deficiency can cause a range of symptoms, including extreme tiredness, breathlessness and headaches. Left untreated, complications such as vision problems, memory loss, pins and needles and damage to parts of the nervous system can occur. B12 can stop developing health problems from developing.

Harvard Health Publishing, part of Harvard Medical School, offers "A list" of B12 foods.

The following are included: [19659004] Egg – one large egg contains 0.6mcg of B12

  • Ham – three ounces contains 0.6mcg of B12
  • Clams – three ounces contains 84mcg of B12
  • 19659005] Fortified cereal – one cup contains 6mcg of B12
  • The NHS advises that adults aged 1

    9 to 64 get about 1.5mg a day of vitamin B12.

    It explains: "If you eat meat, fish or dairy foods,

    "But as vitamin B12 is not found naturally in foods as fruit, vegetables and grains, it may not get enough of it."

    For vegans, good food sources of vitamin B12 include:

    • Nori – one study recommends 4g of the dried purple laver to meet the family requi B12
    • Shiitake mushroom B12
    • Soy milk – 8 ounces equates to around B12

    While you should B12 supplements.

    The Department of Health advises B12 supplements, not to

    Bupa as:

    Feeling very much.

    The symptoms of vitamin B12 deficiency are as follows:

    Feeling very much tired

  • Headache
  • A reduced appetite
  • A sore mouth and tongue
  • Another symptom of B12 deficiency can also affect a person's bowel habits.


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