When talking about vitamin deficiencies, iron and B12 are no strangers. They’re actually quite common, and they can affect people of all ages, genders, and backgrounds. These two nutrients are extremely essential for so many body functions, including the production of red blood cells and the maintenance of healthy nerve cells.
Low on Iron?
Let's start with iron deficiency. When you’re low on iron, it’s because your body doesn't have enough iron to produce haemoglobin, a protein in red blood cells that carries oxygen from your lungs to the rest of your body. Without enough iron, your body can't produce enough red blood cells, leading to not-so-nice things like anaemia, fatigue, weakness, and even shortness of breath.
What Causes B12 Deficiency?
On the other hand, B12 deficiency occurs when your body doesn't have enough vitamin B12, which is necessary for the production of red blood cells and the proper function of your nervous system. Without enough B12, you may experience fatigue, weakness, tingling in your hands and feet, and even depression. B12 deficiency is more common in older adults and vegetarians or vegans who don't consume enough B12-rich foods.
Let’s Tackle these Deficiencies
The good news is that it's relatively easy to tackle these deficiencies head-on! With all the iron and B12-rich foods you can easily find in supermarkets and supplements from your local pharmacy, you’ll be sweet in no time.
Try this if you’re low on iron!
Iron is an essential nutrient that is vital to our overall health. Fortunately, some foods are high in iron and can help us meet our daily requirements. Here are some of the best food sources of iron:
- Red meat
Beef, lamb, and pork are all great sources of iron, with beef liver being one of the richest sources.
Chicken and turkey are good sources of iron, especially the dark parts of the meat, like drumsticks and thighs.
Shellfish, such as clams, oysters, and mussels, are high in iron. Other seafood, such as tuna, salmon, and shrimp, also contain iron.
Beans, lentils, chickpeas, and soybeans are all excellent sources of iron - they are also high in fibre and protein.
- Nuts and seeds
Pumpkin seeds, sesame seeds, cashews, and almonds are all good sources of iron - they are also rich in healthy fats.
- Leafy greens
Spinach, kale, and other leafy greens are high in iron and other important nutrients like vitamin C.
- Fortified foods
Many breakfast cereals and bread are fortified with iron, making them a convenient source of this vital nutrient.
Incorporating these iron-rich foods into your diet can help you maintain healthy iron levels and prevent iron deficiency; however, if you are concerned about your iron levels. In that case, talking to your doctor or a registered dietitian is always a good idea to ensure you get enough iron and other essential nutrients.
Try this if you’re low on B12!
Vitamin B12 is an essential nutrient that plays a key role in our body. It is needed for the production of red blood cells, the maintenance of healthy nerve cells, and the synthesis of DNA. Since our bodies cannot produce B12 on their own, we must get it from the foods we eat or supplements. Here are some of the best food sources of vitamin B12:
- Meat and poultry
Beef, lamb, pork, and chicken are all good sources of B12, with beef liver containing exceptionally high amounts.
Fish and shellfish are excellent sources of B12. The best options include salmon, tuna, trout, and clams.
- Dairy products
Milk, yoghourt, and cheese all contain B12, making them good options for vegetarians who consume dairy.
Eggs are a good source of B12, with the yolk containing higher amounts than the white.
- Fortified foods
Many plant-based milks, cereals, and other processed foods are fortified with B12, making them a good option for vegans or those who do not eat animal products.
You could definitely make a meal out of these foods! If you are concerned about your B12 levels, it's always a good idea to talk to your doctor or a registered dietitian to ensure you get enough B12 and other essential nutrients.
Good Vitamin Co’s very own Iron Gummies and B12 Gummies
As far as vitamins and nutrients go, iron and B12 are infamous for many being deficient. But lucky for our friends low on iron and B12, there are ways to combat this!
At Good Vitamin Co, we offer Iron Gummies and B12 Gummies that are delicious and nutritious.
Need an iron pick-me-up? Our Good Iron + Vita-C Supplements give you a boost of iron to enjoy absolutely every moment. Get the energy you need to get on with your day-to-day activities. These Iron Gummies are bursting with natural blackcurrant flavour. All you need to do is take 2-3 soft chews daily!
If B12 Gummies are what you’re after, look no further; try our Good Vita-B12 Energy Boost Supplements. They give your blood cells the helping hand you need to live your life to the fullest. These B12 Gummies are particularly great for those with a vegan diet or those with coeliac disease. Naturally flavoured with plump pomegranate, you’ll have to stop yourself from taking more than 2 chews a day!
Each and every one of our deliciously chewable vitamins is halal-certified, gluten-free, dairy-free, egg-free, nut-free, and soy-free, with no artificial flavours or colours. They’re a great source of fibre and are vegan-friendly.
With our vitamins on hand, you get your daily dose of iron and B12 for that extra helping hand. Support your body now!
Shop our range of gummies here.