Dr Dawn Harper on vitamin B12 and vitamin D deficiency symptoms
Latest NHS figures have brought to light a startling truth: more than 800,000 patients admitted to hospitals with malnutrition and nutritional deficiencies in 2022; This highlights a growing crisis in health and nutrition in England and Wales.
The comprehensive study sheds light on the growing problem of nutrition-related hospitalizations, which have increased by more than 39 percent in the last decade.
Among these, deficiencies in three important nutrients (iron, vitamin B12 and vitamin D) stand out for their serious impact on health and well-being.
Contrary to popular belief, these shortages are not the result of an increase in meat- and dairy-free diets, but coincide with a sharp increase in food insecurity.
Recent research by the Food Foundation reveals a grim picture of hunger and skipped meals: 5.9 percent of adults went all day without eating due to budget constraints, 15 percent skipped meals, and 21 percent of households with children experienced food insecurity.
READ MORE Doctors say 4p tablet can boost your memory and prevent you from feeling tired
Cold hands and feet may be a sign of iron deficiency (Image: GETTY)
So, what are the symptoms of deficiency and what can we do to prevent low intake of these nutrients in our diet to avoid being part of this silent epidemic?
Iron
There has been an overall 5 percent decrease in iron intake over the last 20 years. According to the survey, over the past decade, the proportion of young people not meeting the Recommended Low Nutrient Intake (LRNI) amount of iron fell from 32 percent to 24 percent, and the number of women not getting the LRNI amount of iron increased from 27 percent to 25 percent. .
Iron is important for the construction of hemoglobin, a protein found in red blood cells that carries oxygen throughout the body. If you don’t have enough iron, you won’t be able to produce enough healthy red blood cells, which can lead to a condition called anemia.
Iron plays a role in the development and efficiency of the immune system. Having adequate iron in your diet helps ensure the proliferation and maturation of immune cells, such as lymphocytes, which are needed to fight infections. A study involving more than 1,400 people found that iron deficiency was an independent predictor of respiratory infections such as colds and that postoperative infections, including urinary tract infections, were more common among people with low iron levels.
deficiency symptoms
Cracked lips, thinning of hair, white spots on nails, brittle nails, recurrent mouth ulcers, pain in the tongue, cold hands and feet, dizziness, fatigue, recurrent colds in winter months.
iron sources
Liver, kidney, meat, dried fruits, fortified breakfast cereals, beans, eggs, whole grains such as brown rice, most dark green leafy vegetables.
Expert judgment
Nutritionist Rob Hobson said: “Iron deficiency is among the most common mineral deficiencies. The most absorbable form is heme iron, which is found in meats and seafood and incorporated into protein. Plants provide iron in non-heme form, the absorption of which is enhanced by vitamin C. The EU recommended iron intake is 14 mg per day. Try Healthpan’s Ironcare (120 tablets £7.95), a stomach-friendly 14mg a day that also contains the added benefits of B vitamins, copper and vitamin C to aid absorption. “Women who have heavy menstrual periods or constantly feel tired can benefit from a blood test to see whether they need iron supplements.”
Mouth ulcers may be a sign of vitamin B12 deficiency (Image: GETTY)
- Support fearless journalism
- Read the Daily Express online, ad-free
- Get super fast page loading
Vitamin D
Vitamin D deficiency is common in the UK and is particularly prevalent during the winter months when adequate sunlight exposure is limited. The National Diet and Nutrition Survey showed that around one in six adults in the UK have low levels of vitamin D in their blood. Some groups of the population are more at risk than others, such as pregnant and breastfeeding women, young children under five, people over 65, and those with darker skin tones such as African, African-Caribbean and South Asians.
Current recommendations recommend that everyone consider taking a 10 microgram vitamin D supplement daily from October through March to help prevent deficiency and keep bones and muscles healthy. Vitamin D is available in different forms such as drops, spray or capsules and tablets (e.g. Healthspan Vitamin D3, 10mcg 240 tablets £9.95).
Vitamin D deficiency is associated with diseases of decreased bone mineralization and bone thinning/deformity, such as rickets in children and osteopenia and osteoporosis in adults. Vitamin D is needed to absorb calcium into bones and keep them strong. This is especially important for children and teenagers because the foundation of bone density is laid at these ages.
deficiency symptoms
Rickets (in children), bone pain, myalgia, osteomalacia (bone softening in adults), increased sensitivity to pain, tingling sensation in the hands and feet, muscle cramps, depression.
Sources of vitamin D
The richest food source of vitamin D3 is oily fish (salmon, mackerel, herring and sardines). Some are also found in eggs, dairy products, meat and fortified foods. Mushrooms exposed to UV light provide small amounts of vitamin D2.
Expert judgment
Rob said: “Low levels of vitamin D are common during the winter months in the UK, so I always recommend taking a supplement. There are some foods you can add to your diet to increase your intake, but these are limited. Try adding fortified mushrooms daily, which can be added to all kinds of dishes ( egg breakfast is a good option) and eat two servings of fatty fish each week.
vitamin B12
According to figures found in the National Diet and Nutrition Survey, about 6 percent of adults have blood serum levels low enough to indicate deficiency. Those at particular risk of deficiency include vegans and vegetarians because their natural food sources are limited to animal foods and are therefore recommended to supplement their diets. An example of this is Viridian B12 liquid, 50ml, 100 per cent fermented active ingredients £7.95 www.viridian-nutrition.com.
This important vitamin is used to convert food into energy and is essential for the body to make healthy red blood cells and protects against a type of anemia called megaloblastic anemia.
It also helps keep your nervous system healthy, thanks to its role in protecting the nerve covering called the myelin sheath. Evidence from animal and human studies suggests that B12 also has neuroprotective and anti-inflammatory properties, and intervention studies in humans have reported beneficial effects of better B12 status or B12 treatment in multiple sclerosis, Parkinson’s disease, myalgic encephalomyelitis, and autism.
deficiency symptoms
Brain fog, memory problems, cognitive impairment, insomnia, depression, irritability, fatigue, anemia, muscle weakness, mood swings, tingling sensation in hands and feet. Mouth ulcers, impaired vision, painful red tongue.
Resources include:
Meat, fish, shellfish, poultry, liver, milk, eggs, cheese, yeast extract (marmite), fortified breakfast cereals and some plant-based dairy alternatives.
Expert judgment
Rob Hobson said: “Dietary vitamin B12 deficiency is a significant concern for those avoiding animal foods, so I always recommend taking a supplement or looking for fortified foods to include in the diet. The EU recommended iron intake is 1.5mg per day “People over the age of 65 may also want to check their B12 levels, especially if they are experiencing symptoms such as fatigue, weakness, mood swings or memory recall problems.”