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.
Eating To Raise My Vitamin B12
Is My B12 Level Low?
Consider.
- The Weather Isn’t B12-Friendly As I found Out In Does Miserable Weather Deplete Your B12?
- My brain seems to hoover up any B12 it can find for its own purposes.
- I am getting signs in my body like red feet, pine-and-needles, which Google AI tells me could be low be a sign of B12.
I am not surprised my B12 is low.
B12 Rich Foods
Typing “B12 Rich Foods” into Google AI gave me this.
Vitamin B12-rich foods are primarily animal-based, with clams and beef liver offering the highest concentrations. Other excellent sources include fish (salmon, trout, tuna, sardines), red meat, eggs, dairy products (milk, yogurt, cheese), and poultry. Vegetarians and vegans can find B12 in fortified foods like nutritional yeast, plant milks, and breakfast cereals.
I’ll now go through each food in order.
- Clams – Never tried them, but I’m not a great lover of shellfish! – My biggest client did poison himself on oysters in the City.
- Beef Liver – Love it!
- Fish (Salmon, Trout, Tuna, Sardines) – No Problem!
- Red Meat, Eggs – No Problem!
- Dairy Products (Milk, Yogurt, Cheese) – No Problem! – I’ve only eaten yoghurt in the last few years.
- Poultry – No Problem!
I think I can increase my B12 intake with foods I like.
I often eat two small pots of yoghurt a day, with the second with a punnet of strawberries.
Smoked Salmon Also Seemsw Good For My Diverticular Disease.
I’ve just got to watch what I eat!
But I have Seen Worse Diets
Is Smoked Salmon Good For Uncomplicated Pancolonic Diverticular Disease?
For lunch today, I made myself a sandwich with a 100 gram pack of Mark’s and Spencer’s smoked salmon.
Out of curiosity, I asked Google AI. “Is there any B12 in smoked salmon” and received this reply.
Yes, smoked salmon is an excellent source of vitamin B12. A 100-gram (3.5-ounce) serving provides over 100% of the daily recommended value, with some studies showing as much as 136% (roughly 3.3µg) of the daily intake. It is considered a rich source of B12 along with other nutrients like omega-3 fatty acids, protein, and vitamin D.
Key details regarding B12 in smoked salmon include:
High Concentration: A 3-ounce serving provides approximately 2.8 micrograms of vitamin B12.
Daily Needs: Consuming 100g of smoked salmon can fulfill 136% of the daily requirement for vitamin B12.
It looks like a pack of smoked salmon can provide my daily needs of B12.
I followed up, by asking Google AI, the question in the title of this post.
This was the answer that I received.
Smoked salmon can be a suitable protein choice for managing uncomplicated diverticular disease, particularly during periods when a low-fiber or moderate-fiber diet is recommended to manage symptoms. It is generally considered a lean, high-quality protein source.
However, the suitability of smoked salmon depends on the status of your condition:
During a Symptom-Free Period (General Diverticulosis):A healthy, balanced, high-fiber diet is recommended, and fish like salmon is a good choice.
During a Symptom Flare (Uncomplicated Diverticulitis):
A low-fiber, low-residue diet is typically recommended to allow the colon to rest.
Smoked salmon is generally acceptable as a soft, easy-to-digest protein source in this phase.
Important Considerations:
Smoked salmon is a processed meat (smoked/cured), and some guidelines advise limiting processed meats as they may contribute to inflammation,
or at least suggesting they should not be consumed frequently compared to fresh, white fish
Key Recommendations:
Include in a balanced diet:
It can be part of a healthy diet, for example, with low-FODMAP foods.
Watch for Sodium:
Smoked salmon can be high in salt, so moderate consumption is advised.
Focus on Lifestyle:Overall, a high-fiber diet (when not in a flare), plenty of water, and avoiding smoking are the best ways to manage diverticular disease.
It looks from this, that smoked salmon in moderation should be OK.
Are There Some People Who Lose Their B12 Very Quickly?
Many years ago in Suffolk, I was sure, that my three-monthly B12-injection wasn’t done correctly.
It was by a trainee, so I told my GP and she may have repeated the injection. Perhaps the trainee missed the muscle or something?
I’m not sure, but I may have had a repeat injection.
I had another B12 injection about ten days ago and twice in the last two days, I have had symptoms that could be low B12 levels.
Yesterday at one point, I thought I was having a stroke, but a hot bath seemed to improve things.
I then found a Marks & Spencer Liver & Bacon meal-for-one and cooked it, but just eating the Liver & bacon.
I seemed to do the trick.
Today, coming home with shopping, my left leg was painful and so I asked Dr. Google AI for some advice.
I asked if “If low B12 is connected to red feet” and received this answer.
Low vitamin B12 is strongly connected to foot issues, primarily causing peripheral neuropathy that manifests as burning sensations, numbness, tingling (“pins and needles”), and sometimes, color changes like redness, purple, or white due to reduced blood flow or nerve damage. It causes nerve damage, which can lead to painful or “burning” feet.
Key Connections Between B12 Deficiency and Foot Symptoms:
Peripheral Neuropathy: A, the lack of B12 damages the myelin sheath covering nerves, resulting in burning, numbness, or tingling in the feet.
Reduced Blood Flow/Color Changes: Deficiency can lead to, significantly colder feet that may appear red, white, or purple due to impaired circulation.
Painful Sensations: Often described as a burning feeling, which can make feet feel hot or tender.
Muscle Issues: Weakness, cramping, and poor coordination can affect mobility.
Note:
- I certainly had pins and needles in my hands, yesterday.
It certainly, looked to me that I might have had low B12.
Does Miserable Weather Deplete Your B12?
Consider.
I have been feeling down this winter and especially in the last few weeks.
- My three-monthly B12 injection is now due.
- But I can’t get one until the second of February.
- But on miserable days like this, I do feel bad.
- So I have asked for the injection to be moved forward?
In answer to my question in the title of this post, Google AI gave this answer.
Yes, cold, dark, and “miserable” winter weather can contribute to lower Vitamin B12 levels, or at least worsen an existing deficiency.
While miserable weather does not directly “burn” B12 out of your body, the associated lifestyle changes and reduced sunlight can cause levels to drop.
Here is how winter weather affects B12:
Reduced Sun Exposure:
While Vitamin D is directly linked to sunlight, the general reduction in sunlight during winter can affect energy levels and mood.
Low Vitamin B12 can also cause similar symptoms, making it harder to distinguish between a vitamin deficiency and “winter blues”.
Dietary Changes:
In winter, people may consume less of the fresh, nutrient-dense foods (like animal products) that are high in B12, or they may feel less motivated to maintain a balanced diet, leading to lower intake.
Increased Stress and Fatigue:
Cold, dark weather can induce stress.
Chronic stress and fatigue are known to deplete B vitamin reserves, including B12.
Increased Sensitivity to Cold: Ironically, if you are already slightly deficient in B12, you may feel much colder, more tired, and more lethargic than others, exacerbating the feeling of “miserable” weather.
Key Takeaways:
Check Levels: If you experience extreme fatigue, low mood, or numbness in your hands and feet during winter, it might be worth checking your B12 levels.
Supplementation: In many cases, people, especially vegetarians or vegans, find that B12 supplements or injections help manage symptoms of low energy and poor mood during colder months.
Diet: Ensure you are getting enough B12-rich foods like meat, fish, dairy, and fortified foods.
If you are feeling significantly lower energy or mood during winter, it is always best to consult a healthcare professional.Conclusion:
What Are Gail’s Like For Gluten-Free Food
As a coeliac, I just had to ask this question of Google AI and I choose Gail’s as my first test.
This was the answer.
Gail’s offers a standout, award-winning Gluten-Free Sourdough, made in a separate facility for purity, but for other items, cross-contamination is a risk, as they use shared equipment and ingredients. While they have gluten-free salads, flourless cakes, and sometimes other specials, customer experiences vary widely, with some finding staff knowledgeable and careful, while others report poor communication and lack of safe options for severe allergies like Coeliac disease, so always check ingredients and ask staff about specific items.
I think I’ll stay clear.
Are Sprouts Good For Uncomplicated Pancolonic Diverticular Disease?
I asked Google AI the question in the title of this post and got this answer.
Yes, sprouts are considered beneficial for managing uncomplicated pancolonic diverticular disease as part of a high-fiber diet. They are a good source of dietary fiber, which is recommended to help prevent constipation and reduce pressure in the colon, thereby lowering the risk of symptom flare-ups.
That sounds that they are.
This lunchtime, I seemed to avoid the dreaded fartrigen, despite eating a lot of brussels sprouts.
Trump’s View On Gluten-Free-Food
Out of Curiosity, I asked Google AI, their view on this.
This is the answer, that I received.
Donald Trump’s view on gluten-free food, as indicated in his “Make America Healthy Again” (MAHA) agenda, focuses primarily on mandatory labeling of gluten on all packaged foods in the U.S. to protect those with celiac disease and other health conditions. This approach is presented as a public health initiative to address chronic diet-related diseases.
Key aspects of this view and related issues include:
Mandatory Labeling: The central proposal is to require food packaging to disclose the presence of gluten, similar to current requirements for other major allergens. This would align the U.S. with the regulations of many other countries.
Public Health Rationale: The initiative is framed within a broader strategy to improve public health and address rising rates of chronic disease and obesity in the U.S..
Potential for Increased Costs: Critics and advocates have expressed concern that other Trump administration policies, such as proposed tariffs on imported specialty ingredients like tapioca starch and sorghum flour (common in gluten-free products), could lead to higher prices for people who require these foods for medical reasons.
Political Reception: The proposal has received support from celiac advocates, who see it as a necessary step for consumer protection. However, the approach has also sparked debate within the food industry and political sphere, with some viewing it as a rare regulatory move in an otherwise deregulatory agenda.
Academics have also noted an interesting social dynamic, with some studies suggesting that Trump supporters are, perhaps surprisingly, more likely to identify as avoiding gluten than non-supporters.
I would have thought from my own experiences, that Trump supporters would avoid gluten.
British Strawberries In December
I purchased these strawberries at Marks & Spenbcers on Moorgate this morning.
Note.
- The packaging doesn’t photograph well.
- They were grown by the Summer Berry Co. in West Sussex.
- They also claim to be hand-picked.
- The tray appears to be made of good old-fashioned recyclable card-board.
- They are also labelled Not for EU, although they are Class 1!
I’ve eaten them before and they’re certainly good enough for this strawberry addict.
This Google Map shows the location of their strawberry fields.
The farm is located just to the North of Selsey and Bognor Regis.
Are Strawberries Good For Uncomplicated Pancolonic Diverticular Disease?
As a sufferer of the disease, I have to ask Google AI, the question in this sub-title.
This is the answer I received.
Yes, strawberries are good and safe for people with uncomplicated pancolonic diverticular disease. Current medical evidence and guidelines indicate that there is no need to avoid small seeds found in fruits like strawberries, raspberries, or blueberries.
This is the rationale
In the past, it was a common belief that small food particles like seeds could get trapped in the diverticula (the small pouches in the colon wall), causing inflammation (diverticulitis). However, this theory has been debunked by recent research.
As I’ve always preferred strawberries to an elaborate dessert, even in my friend’s Michelin-starred restaurant, I wonder, if I’ve had uncomplicated pancolonic diverticular disease for many years.
The source of the answer was from Johns Hopkins University.
Artificial Intelligence To The Rescue
This evening, I had a Marks & Spencer Chicken jalfrezi with Basmati Rice for supper.
Marks put a green vegetable in the rice, which I’m not keen on as it gets stuck in the back of my throat.
So tonight, I picked it out with my hand before cooking, and put it in the food waste.
It didn’t make any difference to the cooking, but as I sat down to eat, I noticed that my right hand was going red.
As I’d never picked the dreaded green vegetable out of the rice before, I asked Google AI, if handling spices can make my hand go red and received this reply.
Yes, handling certain spices, particularly chili peppers, can definitely make your hands go red. This reaction is known as “Hunan hand syndrome” or “chili burn” and is caused by the chemical compound capsaicin.
That, certainly happened to me.
It might almost may have been worse for me because.
- My mother taught me to cook in the 1950s and she didn’t use lots of spices in her cooking. So I never learned about the dangers of spices.
- I have a leaking skin, which allows water in and out of my body easily.
- I have an immune system, like a platoon of the SAS on steroids.
So was this, why I was affected?
I then asked Google AI, “What do you do, if you react badly to chilli”, and received this reply.
If you experience a bad reaction to chili (caused by the compound capsaicin), consume dairy products (like milk or yogurt), acidic foods/drinks (lemonade or orange juice), or starches (bread or rice) for relief.
For severe symptoms like difficulty breathing or chest pain, seek immediate medical attention as it could be an allergic reaction.
For Reactions in the Mouth
The primary methods work because capsaicin is oil-soluble, not water-soluble. Water will only spread the burning sensation.
Dairy Products: Milk, yogurt, and sour cream contain a protein called casein, which acts like a detergent to strip away the oily capsaicin molecules from your pain receptors. Whole or full-fat dairy products tend to be more effective than low-fat versions.
Acidic Foods/Drinks: The acidity in items like lemon or lime juice helps to neutralize the alkaline capsaicin molecule.
Sugary Foods: A spoonful of sugar or honey can absorb the capsaicin oil and provides a distraction from the pain.
Starches/Carbohydrates: Eating plain bread, rice, or potatoes can help by creating a physical barrier and absorbing the capsaicin molecules.
Oils/Nut Butters: Capsaicin dissolves in fat. Swishing with a bit of olive oil or eating a spoon of peanut butter can help dissolve and remove the capsaicin.
For Reactions on the Skin
If you experience a burning sensation on your skin after handling chilies:
Wash the area thoroughly with dish soap and water several times, as dish soap is designed to cut grease and oil.
Soak the affected skin in milk or apply yogurt/sour cream.
You can also try a paste made of baking soda and water, or soaking the area in a diluted vinegar solution.
If the pain is severe and persistent, over-the-counter pain relievers or topical corticosteroid creams may offer relief.
When to Seek Medical Attention
While a normal reaction to chili is an intense sensation rather than actual harm, a true allergy can be serious.
Seek emergency medical care immediately if you experience:
Difficulty breathing, wheezing, or shortness of breath
Swelling of the mouth, lips, or tongue
Chest pain or heart palpitations
Uncontrollable nausea or vomiting
Luckily for me, a yogurt worked.
Conclusion
I shall use a suitable tool, like pliers or tweezers, when handling those dreaded green vegetables.
The Anonymous Widower 