Vitamin B12 deficiency can cause a variety of symptoms, including extreme fatigue, shortness of breath and headache. Left untreated can cause complications such as vision problems, memory loss, drops and needles and damage to parts of the nervous system. Make sure you get your daily recommended requirement for vitamin B12 can stop these health problems from developing. But what foods are the best sources of B12?
Harvard Health Publishing, part of Harvard Medical School, offers a "A List" of B12 Foods.
The following is included in good dietary fat vitamin B12:  Eggs – a large egg contains 0.6mcg B12
The NHS recommends that adults between 19 and 64 years get about 1.5 mg per day of vitamin B12.
It explains: "If you eat meat, fish or dairy products, you should be able to get enough vitamin B12 from your diet.
" But since vitamin B12 is not naturally found in foods such as fruits, vegetables and grains, vegans get do not get enough of it. "
For vegans, good food sources for vitamin B12 include:
- Nori – a study recommends eating 4g of the dried purple lichens to meet the family that requires vitamin B12 slices
- Shiitake mushrooms – you would need to consume around 50g of dried shiitake mushrooms to meet your daily requirements for vitamin B12
- Soy milk – 8 ounces correspond to about 3 mg of vitamin B12
while you should be able to get all the vitamin B12 you need through To eat a varied and balanced diet, some people who may not be able to take into account vitamin B12 supplements may be considered.
The Health Institute recommends taking vitamin B12 supplements, not for taking scarcely because this can be harmful.
It is unlikely that 2mg or less a day of vitamin B12 in supplements will cause injury.
The symptoms of vitamin B12 deficiency are listed by Bupa as:
- Feeling very tired
- Breathlessness even after little exercise
- Heart palpitations
- A decreased appetite
- A sore mouth and tongue
Another symptom of vitamin B12 deficiency may also affect human bowel habits.