Patient Information Leaflet: Vitamin B12 and Food Sources

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What Is Vitamin B12?

Vitamin B12 helps your body make healthy red blood cells and keeps your nerves working properly. It also plays a role in making DNA and releasing energy from food.

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Why Is Vitamin B12 Important?

Not getting enough vitamin B12 can lead to:
• Feeling very tired or weak
• Memory problems or confusion
• Pins and needles in your hands or feet
• A sore, red tongue or mouth ulcers
• Muscle weakness or trouble walking
• Depression or mood changes

These symptoms can happen even if you don’t have anaemia.

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Who Is at Risk of Vitamin B12 Deficiency?

You may be at higher risk if you:
• Follow a vegan or strict vegetarian diet
• Have a condition like pernicious anaemia, coeliac disease, or Crohn’s disease
• Are over 60 years old
• Take certain medications (like Metformin or acid-reducing drugs)
• Have had stomach or bowel surgery

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Top Food Sources of Vitamin B12

Vitamin B12 is found naturally in animal-based foods. Some plant-based foods are fortified with B12.

Animal-Based Sources:
• Liver (beef or lamb)
• Kidney (lamb or beef)

Other Sources:
• Eggs
• Milk and dairy products
• Fortified breakfast cereals
• Fortified plant-based milks (like soy or almond milk)
• Nutritional yeast

Note: Plant foods like mushrooms, beetroot, mango, banana, apple, and potato are not reliable sources of vitamin B12.

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Tips for Getting Enough Vitamin B12
• Include animal-based foods in your diet if possible.
• If you follow a vegan or vegetarian diet, choose foods fortified with B12 or consider taking a supplement.
• Talk to your doctor before starting any supplements.

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When to See a Doctor

Contact your GP if you:
• Feel unusually tired or weak
• Notice tingling or numbness in your hands or feet
• Have trouble with memory or concentration
• Experience mood changes or depression
• Follow a diet low in animal products and are concerned about B12

Early treatment can prevent long-term problems.

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For more information, visit www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia

This leaflet is provided by Kensington Medical Centre, Belfast.

Medical Disclaimer

The dietary advice and information provided in this leaflet are for general guidance and educational purposes only. They are not intended to replace personalised advice, diagnosis, or treatment from a qualified healthcare professional.

If you have a medical condition, are taking medication, are pregnant or breastfeeding, or have specific dietary needs or food allergies, you should consult your GP, dietitian, or another healthcare provider before making significant changes to your diet.

Following general dietary recommendations without proper medical supervision may not be suitable for everyone and could result in unintended health effects. Always seek individualised medical advice for your personal health circumstances.