Are We Not Getting Enough B12 In The UK?
I asked Google AI this question and received this answer.
While most people in the UK who consume a balanced diet containing meat, fish, and dairy get enough vitamin B12, a significant minority—estimated at around 6% of adults under 60 and up to 20% of those over 60—are estimated to be deficient or have low levels. The prevalence of deficiency increases with age, with up to 1 in 10 people over the age of 75 affected.
Here is a breakdown of the situation regarding B12 in the UK:
Who is Most at Risk?
Older Adults: The highest risk group is people over 60, due to reduced stomach acid leading to food-bound vitamin B12 malabsorption.
Vegans and Vegetarians: Because B12 is found naturally in animal-derived foods, those on plant-based diets are at higher risk if they do not
consume fortified foods (such as plant-based milks, nutritional yeast, or breakfast cereals) or take supplements.
People with Absorption Issues: The most common cause of severe deficiency in the UK is pernicious anaemia, an autoimmune condition that stops the body from absorbing B12, rather than a lack of dietary intake.
Individuals on Long-Term Medication: Certain drugs, including Metformin (for diabetes) and proton pump inhibitors (PPIs for acid reflux), can impair B12 absorption.
Is the UK Recommendation Too Low?
The UK government recommends an intake of 1.5 micrograms (μg) a day for adults. However, some experts argue this is too low, noting that the European Food Safety Authority (EFSA) suggests 4 μg/day, and that 4 to 20 μg/day might be more appropriate to prevent deficiency.Symptoms of Deficiency
If you are not getting enough B12, you may experience:
- Extreme tiredness or fatigue
- Pins and needles (paraesthesia)
- Muscle weakness
- Cognitive changes, such as problems with memory or understanding
- A sore, red tongue
Recommendations
Dietary Sources: Eggs, meat, fish, shellfish, and dairy products are excellent sources.
Fortified Foods & Supplements:
Vegans are advised to eat foods fortified with B12 daily or take a supplement (such as 10-50 micrograms daily)
- Check with a GP: If you suspect a deficiency, a blood test is required, particularly if you are vegan, older, or have digestive issues, as long-term deficiency can cause irreversible damage.
Does Lack Of B12 Degrade Your Eyesight?
I asked this question of Google AI and received this answer.
Yes, a lack of vitamin B12 can degrade your eyesight, typically by causing a condition known as nutritional optic neuropathy. This occurs because B12 is essential for maintaining a healthy nervous system, and a deficiency can damage the optic nerve, which transmits visual information from the eye to the brain.
Here is how a B12 deficiency can impact your eyes and vision:
Optic Neuropathy: A, often painless, progressive, bilateral, and symmetrical reduction in visual acuity.
It often results in blurred or disturbed vision, central or cecocentral scotomas (blind spots), and reduced color vision.
Vision Loss: Severe, long-term B12 deficiency can lead to permanent vision loss if not treated promptly.
Retinal Damage: B12 deficiency can cause retinal hemorrhages (bleeding in the retina), known as Roth’s spots.
Eye Movements: In rare cases, it can cause involuntary eye movements (nystagmus) or uncontrollable eye twitching.
Dry Eye Disease: Some evidence suggests B12 deficiency can cause severe dry eye issues and pain.
Reversibility
Vision problems caused by B12 deficiency are often reversible with prompt treatment.
However, if the damage is allowed to become chronic, the vision impairment can be permanent.
Risk Groups
Those at higher risk of B12 deficiency leading to vision issues include:
- Strict vegetarians and vegans.
- Older adults (60+).
- Individuals with pernicious anemia.
- People with gastrointestinal conditions (Crohn’s disease, celiac disease) or who have had weight-loss surgery.
I am in two of these groups, as I’m 78 and coeliac.
My First Eye Test
This was performed in about 1993, by a friend’s father, who was a retired Senior Eye Surgeon from Heath Road Hospital in Ipswich.
At the time, I wasn’t coeliac.
He said, that I’d got the driest eyes he’d ever seen. I actually told my last GP, so it may be in my notes.
Misearable Weather And My Eye Sight
In January, I wrote this post called Does Miserable Weather Deplete Your B12?
Is this why my eyes and especially my left eye, have been bad ladely?
The Anonymous Widower 