Foods for vitamin B deficiency

The B vitamins are a group, not one nutrient. Vitamin B12 is mainly found naturally in animal foods, while legumes, whole grains, leafy vegetables, nuts and seeds provide several other B vitamins. Fortified cereals, plant drinks or nutritional yeast may help people who avoid animal products. Low B12 can affect blood-cell production and nerves; fatigue, dizziness, memory problems or generalised weakness may occur, but each symptom has other possible explanations. Coeliac disease, reduced absorption, some medicines and a restricted diet can all be relevant.

Eat a varied pattern that includes beans or lentils, whole grains, vegetables, eggs or dairy, and fish or meat if these fit your diet. If you follow a vegan diet, use a reliable fortified B12 source or discuss supplementation with a clinician. Do not delay testing by trying food alone when B12 deficiency is suspected: nerve effects can progress even when anaemia is not obvious. A clinician can identify the missing nutrient and check whether absorption is limiting benefit from food.

Book medical advice for persistent fatigue, dizziness, weakness, numbness, tingling, balance changes or memory problems. Seek urgent care for sudden one-sided weakness, new confusion or difficulty walking. Testing may include blood counts and vitamin levels, followed by treatment matched to the cause.

Ask which B vitamin is low, whether absorption or diet is involved, whether you need supplements or injections, and how nerve symptoms will be monitored.