Ho haella ha vithamine B12 ho ka etsahala haeba motho a sa fumane vithamine e lekaneng lijong tsa bona, 'me a sa alafatsoe, mathata a joalo ka mathata a pono, tahlehelo ea mohopolo, ho otla ha pelo ka mokhoa o sa tloaelehang le tahlehelo ea tšebelisano' meleng li ka etsahala.

Ho molemo haholo ho fumanoa ka lijo tsa liphoofolo, tse kang nama, salemone, lebese le mahe, ho bolelang hore vegans le ba jalang nama ba ka ba kotsing ea ho haelloa ke vithamine B12.

Hape, maemo a mang a bongaka a ka ama ho monya motho ha B12, ho kenyeletsoa le phokolo ea mali e kotsi.

Melomo e koetsoeng e boetse e hokahantsoe le khaello ea livithamini tse ling tsa B, ho kenyeletsoa vithamine B9 (folate), vithamine B12 (riboflavin) le vithamine B6.

Ho haella ha zinki ho ka baka melomo e koetsoeng, hammoho le ho omella, ho teneha le ho ruruha mahlakore a molomo.

Matšoao a mangata a ntlafala ka kalafo, empa mathata a mang a bakoang ke boemo a ka se ts'oanehe haeba a sa alafatsoe.

NHS ea lemosa: "Ha boemo bo sa alafshoe halelele, monyetla oa tšenyo ea ka ho sa feleng o phahame."

NHS ea eletsa: “Haeba khaello ea hau ea vithamine B12 e bakoa ke khaello ea vithamine lijong tsa hau, o ka fuoa lipilisi tsa vithamine B12 hore u li noe letsatsi le leng le le leng lipakeng tsa lijo.

“Batho ba fumanang ho le thata ho fumana vithamine B12 e lekaneng lijong tsa bona, joalo ka ba latelang lijo tsa vegan, ba ka hloka matlapa a vithamine B12 bophelo bohle ba bona.

“Although it's less common, people with vitamin B12 deficiency caused by a prolonged poor diet may be advised to stop taking the tablets once their vitamin B12 levels have returned to normal and their diet has improved.”

Haeba khaello ea hau ea vithamine B12 e sa bakoe ke khaello ea vithamine B12 lijong tsa hau, hangata o tla hloka ho entoa ka hydroxocobalamin likhoeli tse ling le tse ling tse peli ho isa ho tse tharo bophelo bohle ba hau.