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For those on plant-based diets, fortified foods like some breakfast cereals, nutritional yeasts, and plant-based milks are important

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Stage 4: Functional Deficiency Severe complications such as B12 deficiency anaemia, nerve damage, and cognitive decline, and common symptoms like: Constant tiredness or fatigue Pale or yellowish skin Numbness or tingling in hands and feet Difficulty walking or balance issues Mood swings, irritability, or depression Memory problems or confusion B12 deficiency hair loss reversible if treated early Swollen tongue or mouth ulcers If left untreated, the effects of vitamin B12 deficiency can include permanent nerve damage and increased risk of heart disease due to high homocysteine levels