Getting all the vitamins and minerals we need every day isn't always the easiest with nutrient-low fast food providing a quick and tempting meal in our busy live.
We know we ought to be consuming more essential vitamins than we are but it can be hard to work out which mineral it is you're lacking, unless you know what to look for.
Vitamin B12 is an often overlooked but important nutrient for keeping your blood and nerves happy and healthy, having a B12 deficiency can drastically impact your overall ability to function - it could even turn your hair grey.
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Nutritional therapist, Katarina Cepinova, has shared the key signs to spot if your body is low on B12 which you should never ignore, before you get worse symptoms like migraines, mobility issues and rapid heart beat.
The expert for Well.Actually shared how B12 is important for healthy brain function as well as "growth and protection", and is thought to help fight cognitive issues such as dementia.
She said: "A B12 deficiency is strongly associated with cognitive impairment, which can impact our decision making, ability to focus and it could even cause the development of dementia and Alzheimer’s Disease. These conditions can respond well to B12 supplementation if detected early."
If you're struggling with memory loss or finding you forget words, try upping your B12 intake through supplements or the right foods. This is especially important if your family has a history of dementia related symptoms, as you may be more genetically predisposed to cognitive deterioration.
B12 can be found in proteins like meat, fish, eggs, and dairy so taking additional vitamins is crucial for those following vegetarian and vegan diets.
Apples, bananas, and blueberries are a good vegan friendly source of B12, as well as beetroot, mushrooms, and potatoes - root vegetables tend to be high in the vitamin.
Katarina also recommends keeping an eye on your metabolism, if it starts to slow down causing you to gain weight, this could indicate you need more B12.
She said: "B vitamins are known for being important co-factors in energy production in our cells. Vitamin B12 is no different, but it is also involved in the pathway that creates and repairs our genetic material, DNA.
"This is why Vitamin B12 can help boost energy levels and support physical performance. B12 allows your body to metabolise food, by helping it break down fats, proteins and carbohydrates you consume, into energy that your body can use effectively."
Of course when your energy levels are impacted, so are your mood and sleeping patterns so a low mood and poor sleep could be due to a deficiency.
"This vitamin plays a crucial role in producing brain chemicals that affect mood, so it is extremely important to make sure you are eating a diet containing an adequate amount of B12, or daily supplements if you are unable to keep this up in food alone," explained Katarina.
An easy check for your B12 levels is your nails, hair and skin, if you have paler than usual nails that are weak and brittle then you may have developed anaemia.
She added: "B12 deficiency can also affect the development of white blood cells, which are necessary for optimal immune system function. Vitamin B12 also allows your body to produce red bloods cells that carry oxygen around the body to make sure you are fighting fit.
"Ensuring you are getting enough B12 is essential in supporting cell health and boosting your immune system. If low in B12, your body will struggle to fight off infections."
If you think you have vitamin B12 deficiency, see your GP.
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