Signs of vitamin B12 deficiency when jogging

Fatigue after a run could be a sign of a vitamin B12 deficiency, which is important for brain function.

There are many reasons why your body has trouble recovering, from overtraining to not getting enough sleep. However, many runners may focus so much on these causes that they forget an equally important nutritional reason: a lack of vitamin B12 - essential for the growth and development of nervous system tissues and blood cells. In addition, vitamin B12 also helps break down homocysteine - an amino acid that, in high enough amounts, can harm the heart and increase the risk of stroke, osteoporosis, memory loss, etc.

Our bodies don’t produce vitamin B12 on their own, so we need to get it from outside sources. This substance is usually found in animal foods such as meat, fish, eggs, liver, seafood, and dairy products. According to Chicago-based physician Mark Loafman, because animal foods are the main source of vitamin B12, runners who follow a vegan diet are at risk of deficiency.

Some foods can help the body supplement vitamin B12 for runners. Photo: runtothefinish — Some foods can help the body supplement vitamin B12 for runners. Photo: *runtothefinish*

So what are the signs that you’re deficient in vitamin B12? First, you may feel tired and dizzy after running. According to Selvi Rajagopal, MD, assistant professor of medicine at Johns Hopkins University School of Medicine, a vitamin B12 deficiency can cause your body to not produce enough red blood cells to carry oxygen to your tissues.

During running, your muscles need to be supplied with the oxygen they need to perform. In severe cases, a lack of red blood cells can be life-threatening. So pay attention to the signs in your blood tests to detect symptoms early. When the number of red blood cells in your body is low, your heart may have to beat faster to compensate. This is the body's way of trying to ensure that enough oxygen is circulated to your organs and systems.

Numbness and tingling in your hands and feet can also be a sign of a vitamin B12 deficiency. Rajagopal says this condition is usually symmetrical on both sides of the body and more common in the legs than the arms. Numbness and tingling can also occur in your fingers and toes. This is because a vitamin B12 deficiency reduces your ability to maintain nerve tissue. This can also affect your movements, making it harder to walk or run.

If you regularly experience mood swings, difficulty concentrating or sleeping, irritability, or memory loss, it could also be a sign of a vitamin B12 deficiency. "When your body doesn't maintain its nervous system, it can cause a whole host of brain-related symptoms that disrupt cognitive function," Loafman explains.

A small but telltale sign that your body is lacking essential nutrients is that you have mouth sores and ulcers. Basically, the mucous membranes in your mouth and throat require rapid new cell growth because they need to be replaced constantly. If this process is not ensured, your body may have problems in cell regeneration, and a lack of vitamin B12 is one of the causes.

Skin discoloration or rashes can also occur if your vitamin B12 intake is low, according to Loafman. Vitamin B12 is essential for the digestive system, so if you experience nausea or diarrhea after exercise, you may want to consider supplementing with B12.

Thuy Hanh

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