{"id":18068,"date":"2025-12-07T19:26:23","date_gmt":"2025-12-07T18:26:23","guid":{"rendered":"https:\/\/najzdrowie.pl\/?p=18068"},"modified":"2026-04-10T08:25:44","modified_gmt":"2026-04-10T06:25:44","slug":"vitamin-b12-deficiency-symptoms-supplementation","status":"publish","type":"post","link":"https:\/\/najzdrowie.pl\/en\/vitamin-b12-deficiency-symptoms-supplementation\/","title":{"rendered":"Vitamin B12 Deficiency \u2013 Symptoms, Effects, and Effective Supplementation Methods"},"content":{"rendered":"<p><em>Discover the symptoms and effects of vitamin B12 deficiency, and learn how to effectively maintain proper levels through diet and supplementation. Find out more!<\/em><\/p>\n<h4>Table of Contents<\/h4>\n<ul>\n<li><a href=\"#czym-jest-witamina-b12-i-dlaczego-jest-tak-wazna\">What is vitamin B12 and why is it so important?<\/a><\/li>\n<li><a href=\"#najczestsze-przyczyny-niedoboru-witaminy-b12\">The most common causes of vitamin B12 deficiency<\/a><\/li>\n<li><a href=\"#objawy-niedoboru-witaminy-b12--fizyczne-psychiczne-i-neurologiczne\">Symptoms of vitamin B12 deficiency \u2013 physical, psychological, and neurological<\/a><\/li>\n<li><a href=\"#wplyw-niedoboru-witaminy-b12-na-uklad-nerwowy-i-psychike\">How vitamin B12 deficiency affects the nervous system and psyche<\/a><\/li>\n<li><a href=\"#kto-jest-najbardziej-narazony-na-niedobor-witaminy-b12\">Who is most at risk for vitamin B12 deficiency?<\/a><\/li>\n<li><a href=\"#jak-uzupelnic-witamine-b12--dieta-suplementacja-i-profilaktyka\">How to replenish vitamin B12 \u2013 diet, supplementation, and prevention<\/a><\/li>\n<\/ul>\n<h2 id=\"czym-jest-witamina-b12-i-dlaczego-jest-tak-wazna\">What is vitamin B12 and why is it so important?<\/h2>\n<p>\nVitamin B12, also known as cobalamin, is a highly important water-soluble compound that belongs to the B-vitamin complex. It is unique primarily due to the presence of a cobalt atom in its structure, as well as the critical role it plays in the human body. Vitamin B12 is essential for the proper functioning of the nervous system and the production of red blood cells, as it is involved in the processes of DNA synthesis, the conversion of homocysteine to methionine, the regeneration of nerve myelin sheaths, and the metabolism of certain fatty acids and amino acids. Deficiency of this vitamin is especially dangerous due to the difficulty in its absorption \u2014 vitamin B12 is found almost exclusively in animal products such as meat, fish, milk, and eggs. In the human body, the absorption of cobalamin requires the presence of a special factor \u2014 called Castle\u2019s factor (Intrinsic Factor) \u2014 produced in the stomach. The absorption process is therefore quite complex, and any disruption at any stage can lead to serious health consequences.<\/p>\n<p>\nThe significance of vitamin B12 extends far beyond the prevention of <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16503\" target=\"_blank\">megaloblastic anemia<\/a>. Cobalamin plays a fundamental role in maintaining a healthy brain, good concentration, memory, and overall intellectual performance. It is involved in the production of neurotransmitters, influences mood, and prevents the degeneration of nerve cells. Insufficient intake can lead to neurological symptoms even before typical anemia develops. Additionally, vitamin B12 is crucial in the metabolism of homocysteine, and elevated levels of homocysteine are a known risk factor for cardiovascular diseases such as atherosclerosis or <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16467\" target=\"_blank\">stroke<\/a>. Deficiency can also impact the immune system, making one more susceptible to infections and causing general weakness. Groups at special risk include those on plant-based diets (vegans and some vegetarians), the elderly (whose production of Castle\u2019s factor is significantly reduced), people with gastrointestinal diseases, and those taking certain medications. Maintaining adequate levels of vitamin B12 is not only a matter of feeling good but also preventing many serious health complications, including permanent neurological damage, cognitive impairment, concentration problems, depressive states, and even cardiovascular complications. For this reason, cobalamin is considered one of the most important vitamins for maintaining both physical and mental health.<\/p>\n<h2 id=\"najczestsze-przyczyny-niedoboru-witaminy-b12\">The most common causes of vitamin B12 deficiency<\/h2>\n<p>\nVitamin B12 deficiency is a problem with diverse etiologies, involving both dietary and health factors that significantly hinder the proper absorption of this key nutrient. One of the main causes is insufficient intake of B12 in the diet, which especially applies to people who eliminate animal products, such as vegans and some vegetarians. Cobalamin is found almost exclusively in meat, fish, dairy, and eggs, so those on a plant-based diet without adequate supplementation are particularly at risk. Another significant risk group is seniors \u2014 with age, the secretion of hydrochloric acid in the stomach decreases, which is responsible for releasing vitamin B12 from food. This phenomenon is known as atrophic gastritis or achlorhydria, which in effect leads to poorer absorption of the vitamin. At risk are also those suffering from gastrointestinal diseases \u2014 especially autoimmune diseases such as <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16482\" target=\"_blank\">Crohn&#8217;s disease<\/a>, <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16469\" target=\"_blank\">celiac disease<\/a>, or chronic inflammation which damages the intestinal lining and impairs absorption of nutrients. Another common cause is abnormal production or deficiency of so-called Castle\u2019s factor (intrinsic factor), a protein produced in the stomach necessary for vitamin B12 to be transported across the gut wall into the bloodstream. Autoimmune diseases such as pernicious anemia (Addison-Biermer disease) cause the loss of stomach parietal cells responsible for producing this factor, thereby preventing proper B12 absorption regardless of the amount consumed in the diet.\n<\/p>\n<p><a href=\"\/category\/healthy-eating\/vitamins-and-minerals\/\" class=\"body-image-link\"><br \/>\n<img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/najzdrowie.pl\/wp-content\/uploads\/Niedob_r_witaminy_B12___objawy__skutki_i_skuteczne_sposoby_suplementacji-1.jpg\" alt=\"Symptoms of vitamin B12 deficiency and effective B12 supplementation\" class=\"wp-image-13719\" srcset=\"https:\/\/najzdrowie.pl\/wp-content\/uploads\/Niedob_r_witaminy_B12___objawy__skutki_i_skuteczne_sposoby_suplementacji-1.jpg 1200w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Niedob_r_witaminy_B12___objawy__skutki_i_skuteczne_sposoby_suplementacji-1-300x200.jpg 300w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Niedob_r_witaminy_B12___objawy__skutki_i_skuteczne_sposoby_suplementacji-1-1024x683.jpg 1024w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Niedob_r_witaminy_B12___objawy__skutki_i_skuteczne_sposoby_suplementacji-1-768x512.jpg 768w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Niedob_r_witaminy_B12___objawy__skutki_i_skuteczne_sposoby_suplementacji-1-1170x780.jpg 1170w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Niedob_r_witaminy_B12___objawy__skutki_i_skuteczne_sposoby_suplementacji-1-585x390.jpg 585w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Niedob_r_witaminy_B12___objawy__skutki_i_skuteczne_sposoby_suplementacji-1-263x175.jpg 263w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><br \/>\n<\/a><\/p>\n<p>\nAnother group of factors leading to deficiencies includes various surgical procedures that affect the digestive system, such as stomach resection (including bariatric surgery like gastric bypass) or removal of part of the ileum, where cobalamin is most efficiently absorbed. Such procedures result in permanent limitation of the absorption surface or Castle&#8217;s factor production, so people after these types of surgeries often require lifelong B12 supplementation. Absorption can also be impaired by long-term use of certain medications, especially proton pump inhibitors and H2 receptor antagonists (medications for reflux and <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16456\" target=\"_blank\">stomach ulcers<\/a>), which cause reduced secretion of stomach acid \u2014 necessary to convert protein-bound forms of B12 into an active, absorbable form. Other risk factors include frequent gastrointestinal infections, the presence of parasites (e.g., the broad tapeworm Diphyllobothrium latum), chronic alcoholism, and malabsorption due to pancreatic inflammation. Vitamin B12 deficiency is also observed in cases of prolonged starvation, restrictive low-calorie diets, or consumption of only highly processed foods with low nutritional value. The rapid displacement of traditional foods by highly processed foods, lacking nutrients, is an increasingly common problem in developed societies. It is also worth remembering that the demand for vitamin B12 can increase during periods of heightened stress, chronic illness, pregnancy, or lactation, which, when combined with absorption issues or low intake, further increases the risk of deficiency. Taken together, these factors mean that vitamin B12 deficiency can affect people of all ages and for various reasons, so prevention and awareness of the risks associated with deficiency are especially important for overall health.\n<\/p>\n<h2 id=\"objawy-niedoboru-witaminy-b12--fizyczne-psychiczne-i-neurologiczne\">Symptoms of vitamin B12 deficiency \u2013 physical, psychological, and neurological<\/h2>\n<p>\nVitamin B12 deficiency may manifest on many levels, with symptoms often being non-specific and developing gradually, making them difficult to recognize quickly. Among the physical symptoms, complaints related to the hematopoietic system and general body functioning predominate. The most common include weakness, chronic fatigue, exhaustion even after minor physical effort, a feeling of low energy, and reduced stamina. Many people experience pale skin and mucous membranes caused by megaloblastic anemia, one of the main side effects of B12 deficiency. Sometimes shortness of breath, <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16506\" target=\"_blank\">palpitations<\/a> or slight tachycardia occur. There may also be appetite disturbances, weight loss, headaches, dizziness, and <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16520\" target=\"_blank\">tinnitus<\/a> caused by tissue hypoxia, as well as menstrual irregularities in women. A very characteristic symptom is reduced sense of taste, burning of the tongue (the so-called Hunter\u2019s glossitis \u2013 a &#8220;smooth, lacquered&#8221; tongue), and cracked or sore corners of the mouth. Gastrointestinal symptoms such as <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16497\" target=\"_blank\">diarrhea<\/a> or <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16473\" target=\"_blank\">constipation<\/a> are also often present. Long-term cases may also present with worsening hair condition, increased hair loss, and brittle nails.\n<\/p>\n<p>\nWhen it comes to neurological and psychological symptoms, vitamin B12 deficiency is especially serious since it directly affects the nervous system. Initial symptoms may be subtle, such as tingling, numbness in the hands and feet (paresthesia), a &#8220;pins and needles&#8221; sensation in the limbs, or reduced muscle strength. A B12 deficiency contributes to damage to the myelin sheaths of nerves, which can result in balance disorders, clumsiness, difficulty performing precise manual tasks, or even gait disturbances. In severe cases, loss of vibratory, touch, and temperature sensation, delayed nerve conduction, or urinary and bowel sphincter dysfunction may occur. Psychological disorders are also notable, including mood swings, irritability, impaired concentration, memory problems, and difficulties with logical thinking. In older adults, B12 deficiency symptoms are often confused with early <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16450\" target=\"_blank\">dementia<\/a> \u2013 appearing as apathy, disorientation, mental slowing, and depressive or anxious states. In children and adolescents, deficiency may negatively affect psychomotor development, cause learning difficulties, and cognitive problems. In extreme cases in adults, long-term B12 deprivation can result in significant personality changes and serious psychotic disturbances. Moreover, since vitamin B12 is involved in the production of serotonin and other neurotransmitters, its deficiency can exacerbate existing mental health issues or cause new ones such as anxiety or <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16490\" target=\"_blank\">insomnia<\/a>. It is important to note that neurological and psychological symptoms can appear independently of anemia and often persist or intensify even after resolving anemia, which is why quick diagnosis and treatment of B12 deficiency are essential to prevent neurological complications and protect mental health.\n<\/p>\n<h2 id=\"wplyw-niedoboru-witaminy-b12-na-uklad-nerwowy-i-psychike\">How vitamin B12 deficiency affects the nervous system and psyche<\/h2>\n<p>Vitamin B12 is absolutely essential for the health of the nervous system, and its deficiency causes severe neurological and psychological disturbances. It plays a key role in synthesizing myelin sheaths that protect and insulate nerve fibers, allowing fast transmission of nerve impulses throughout the nervous system. A B12 deficiency disrupts myelination, resulting in progressive demyelination \u2013 gradual destruction of myelin sheaths in the brain and spinal cord. Clinically, this leads to a wide spectrum of symptoms, the severity and nature of which depend on the degree and duration of the deficiency. One of the most common symptoms is paresthesia \u2013 uncomfortable sensations of numbness, tingling, or burning mainly in the hands and feet. As the deficiency worsens, sensory disturbances, muscle weakness, balance problems, ataxia, or spasticity may develop, sometimes making movement difficult or increasing the risk of falls. In some patients, peripheral neuropathy \u2013 damage to peripheral nerves resulting in loss of sensation, uncoordinated movements, or pain \u2013 or even structural changes in the spinal cord (such as posterior column degeneration) may occur. Untreated long-term vitamin B12 deficiency, especially over time, leads to irreversible changes in the nervous system, and full recovery after supplementation may then be difficult or impossible.<\/p>\n<p>B12 deficiency not only affects the physical health of the nervous system, but often brings psychological consequences that can be mistaken for other <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16466\" target=\"_blank\">mental illnesses<\/a> or age-related conditions. Cobalamin is involved in the synthesis of neurotransmitters responsible for mood, motivation, and cognitive function. A B12 deficit may result in poor concentration, memory problems, and confusion or disorientation, especially in elderly people where these symptoms are sometimes misdiagnosed as the onset of dementia. People with B12 deficiency also often complain of chronic mental fatigue, apathy, low mood, or even <a href=\"https:\/\/najzdrowie.pl\/en\/postpartum-depression-symptoms-causes-treatment\/\" target=\"_blank\">depression<\/a> \u2014 too low a level of this vitamin has been linked to a higher risk of developing affective disorders, including depression and anxiety. In children and adolescents, insufficient cobalamin can delay normal mental development and lead to behavioral disorders and learning problems. Especially alarming are cases of B12 deficiency during pregnancy and infancy, where neurological effects may be permanent, causing developmental delays, movement disorders, or difficulty with speech development. It\u2019s important to note that neurological and psychological symptoms may appear before obvious anemia develops, making quick identification of the problem more difficult. Untreated vitamin B12 deficiency can lead to permanent psychophysical disability and completely change one&#8217;s quality of life. Therefore, regular diagnostic testing is crucial, especially for risk groups such as the elderly, those on meatless diets, or patients with chronic gut diseases.<\/p>\n<h2 id=\"kto-jest-najbardziej-narazony-na-niedobor-witaminy-b12\">Who is most at risk for vitamin B12 deficiency?<\/h2>\n<p>Several population groups are at significantly increased risk of vitamin B12 deficiency and require special attention to their daily diet and health prevention. The most obvious risk group is people on a vegan diet, which excludes all animal products \u2014 the main source of cobalamin in the human diet. Vegans who do not consume adequately fortified foods or supplements are almost certain to develop a deficiency over months or years, as the body stores vitamin B12, but these reserves are eventually depleted. High risk also applies to vegetarians, especially those who consume eggs and dairy in limited amounts, since those sources contain less B12 than meat, fish, or organ meats. Special attention should be paid to pregnant women and breastfeeding mothers on plant-based diets, as they pass vitamin B12 to their developing baby or infant. Deficiency in the mother can lead to serious neurological disorders in the child, developmental delays, or even irreversible nervous system damage. Infants born to mothers with B12 deficiency, especially those breastfed, are at high risk and can show dangerous symptoms quickly.<\/p>\n<p>Another large at-risk group is seniors, in whom acid secretion in the stomach decreases with age, leading to impaired release and absorption of vitamin B12 from food. In the aging body, the stomach lining often atrophies, impairing the secretion of Castle\u2019s factor, which is essential for proper cobalamin absorption. At risk are also people with digestive diseases, especially Crohn&#8217;s disease, celiac disease, ulcerative colitis, or those who have undergone gastric or small intestine resection (such as after bariatric surgery, cancer, or chronic pancreatic inflammation). These conditions impair B12 absorption or the secretion of necessary transport proteins. Additionally, chronic use of certain medications such as metformin (an oral diabetes medication), proton pump inhibitors, antacids, and long-term H2 antagonist therapy can lower cobalamin absorption, especially if treatment lasts for months or years. Others at risk include people with alcoholism (due to malabsorption and increased gastrointestinal losses), those with <a href=\"https:\/\/najzdrowie.pl\/en\/zaburzenia-odzywiania-anoreksja-i-bulimia\/\" target=\"_blank\">anorexia<\/a> or on restrictive low-calorie diets that supply too few basic nutrients. Increased demand for vitamin B12 also affects those with chronic illnesses, during convalescence, pregnant and breastfeeding women, and people experiencing chronic stress or intense physical exertion. People with parasitic infections (such as Diphyllobothrium latum tapeworm) that use the host&#8217;s vitamin B12, and those on highly processed, nutrient-poor diets should also be mentioned. Moreover, people with autoimmune disorders \u2014 especially autoimmune gastritis \u2014 can develop so-called pernicious anemia related to B12 deficiency. All these groups require special vigilance, regular check-ups, and, in many cases, supplementation or use of fortified foods to ensure proper levels of this critical vitamin for health.<\/p>\n<h2 id=\"jak-uzupelnic-witamine-b12--dieta-suplementacja-i-profilaktyka\">How to replenish vitamin B12 \u2013 diet, supplementation, and prevention<\/h2>\n<p>\nReplenishing vitamin B12 deficiency requires a thoughtful strategy combining proper diet, supplementation, and preventive measures, particularly in high-risk groups. The main sources of vitamin B12 are animal products such as red meat (beef, pork, lamb), poultry (chicken, turkey), fish (salmon, tuna, mackerel, sardines), seafood (oysters, clams), eggs, and dairy products (cheese, milk, yogurt). Absorption of B12 from the diet is most efficient when the digestive tract functions properly, so those with <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16458\" target=\"_blank\">digestive disorders<\/a>, low stomach acid, or after gastric surgery should pay special attention to B12 intake. For vegans and vegetarians, maintaining appropriate levels is much more difficult as most plant-based foods do not contain biologically active forms of B12. Supplemental sources can be plant-based foods fortified with vitamin B12 (such as plant-based beverages, breakfast cereals, certain meat substitutes, or nutritional yeast with added B12), but their bioavailability may be lower than that of animal sources. It is important to carefully check product labels and choose those that really provide higher B12 doses \u2013 the recommended daily intake for adults is about 2.4 \u00b5g, and is even higher for pregnant and breastfeeding women. Preventive consumption of a diet rich in natural cobalamin sources and monitoring its levels is the first pillar of health. However, when diet alone is insufficient or absorption is impaired, supplementation should be considered.\n<\/p>\n<p>\nVitamin B12 supplementation is an effective way to prevent and treat deficiencies, especially in at-risk groups (vegans, seniors, people with gastrointestinal disorders, pregnant and breastfeeding women). Supplements are available in various forms: tablets, capsules, drops, oral sprays, and sublingual preparations, which increase bioavailability by bypassing absorption problems in the digestive tract. The most common chemical forms of supplementation are cyanocobalamin and methylcobalamin \u2013 the latter shows better bioavailability and is recommended for people with metabolic disorders, but both are effective in replenishing deficiencies. In cases of severe deficiencies or absorption inability, a doctor may prescribe B12 injections, which bypass the digestive tract and allow for rapid deficiency correction. Supplementation doses depend on the degree of deficiency and individual needs \u2013 for prevention, daily dosages of 25 to 250 \u00b5g are recommended for those with limited access to B12 sources, while therapeutic doses may be much higher (even above 500 \u00b5g per day or via injections as directed by a physician). Regular testing of B12, homocysteine, and methylmalonic acid levels is crucial for monitoring the effectiveness of supplementation and allows for quick adjustment of dosage. Preventive measures include not only a balanced diet and supplementation but also education on risk factors and the need for periodic <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16493\" target=\"_blank\">laboratory tests<\/a>, which is particularly important for the elderly, chronically ill, those taking acid-lowering medications, or adhering to restrictive diets. Proper prevention, based on knowledge about sources and absorption mechanisms of vitamin B12, effectively prevents deficiency and related health complications. Thanks to the easy availability of supplements, levels can also be quickly restored whenever necessary.\n<\/p>\n<h2>Summary<\/h2>\n<p>Vitamin B12 deficiency is an issue that can impact both physical and mental health \u2013 especially worrying are symptoms related to the nervous system and changes in well-being. Early recognition of shortages, correct diagnosis, and quick adaptation of diet or supplementation help avoid serious complications. At-risk groups, like vegetarians, vegans, and the elderly, should pay particular attention to their vitamin B12 levels by consuming a healthy diet rich in its sources or selecting suitable supplements. Implementing preventive strategies is the best way to maintain complete mental and physical health.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Learn about the symptoms, effects, and proven methods of supplementation for vitamin B12 deficiency. Discover who is most at risk, how it impacts health and the nervous system, and effective approaches to prevention and replenishment.<\/p>\n","protected":false},"author":6,"featured_media":13718,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","rank_math_title":"Vitamin B12 Deficiency \u2013 Symptoms, Effects, Supplementation","rank_math_description":"Vitamin B12 deficiency: symptoms, effects, and supplementation \u2013 learn about early signs, causes, its impact on health and the nervous systemprevent it.","rank_math_focus_keyword":"vitamin B12 deficiency","rank_math_canonical_url":"https:\/\/najzdrowie.pl\/en\/vitamin-b12-deficiency-symptoms-supplementation\/","rank_math_robots":null,"rank_math_schema":"","rank_math_primary_category":null,"footnotes":""},"categories":[1068],"tags":[4400,1397,6712,6715,6626,9563,1062,6621,800],"class_list":["post-18068","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medicine","tag-anemia-en","tag-autoimmune-diseases","tag-b-vitamin-deficiency","tag-cobalamin","tag-consequences-of-vitamin-deficiency","tag-fatiguev","tag-heart-diseases","tag-inhalation","tag-mental-health"],"_links":{"self":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts\/18068","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/comments?post=18068"}],"version-history":[{"count":0,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts\/18068\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/media\/13718"}],"wp:attachment":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/media?parent=18068"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/categories?post=18068"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/tags?post=18068"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}