Vitamin B12 rarely gets the same attention as vitamin C or vitamin A, yet it plays a vital role in keeping the body running smoothly. A shortfall in this nutrient can trigger a range of health problems, and if left unchecked, the consequences may become increasingly severe. Understanding what B12 does, how to spot a deficiency, and what steps to take can make all the difference.
Vitamin B12, also known as cobalamin, is a nutrient found mostly in animal products. Its absorption is essential for several key bodily functions, including maintaining nerve health, producing red blood cells, and synthesizing DNA. As a result, B12 has a significant impact on energy levels, brain function, and overall well-being.
Because the body relies on food for B12, some people simply do not get enough of it, which leads to a deficiency. This is fairly common, and its prevalence increases with age. In fact, about 1 in 10 people over the age of 75 have a vitamin B12 deficiency.
Recognizing the signs can be tricky, as many symptoms overlap with deficiencies in other vitamins like vitamin D or iron. Emma Wedgwood, an advanced aesthetic nurse, notes that signs of a deficiency may include “fatigue, weakness, and pale skin. Neurological symptoms might also occur, such as numbness or tingling in the hands and feet, difficulty walking, mood changes, and memory problems.”
Dr. Tatiana Lapa, an aesthetic doctor and founder of Drs Tatiana + Rishi Advanced Aesthetics, points out that your skin can offer clues. “Symptoms might include a pale or jaundiced appearance, and in more severe cases, individuals might develop hyperpigmentation or a rash. B12 is vital for maintaining healthy skin cells, so a deficiency can disrupt normal skin function and contribute to visible changes.”
Unlike some vitamin deficiencies that can be self-treated, a B12 deficiency should be confirmed by a doctor, who is also best equipped to monitor your levels over time.
While anyone can develop a B12 deficiency, certain groups are more susceptible. Dr. Lapa explains that these include: “Those with stomach or intestine disorders like celiac disease or Crohn’s disease, individuals who follow vegetarian or vegan diets, excessive alcohol consumers, people taking certain medications like heartburn treatments or metformin, those with autoimmune diseases such as type one diabetes or thyroid disease, and older adults, particularly those over 75.”
Sophie Trotman, a registered nutritionist, adds that “long-term use of certain medications, such as proton pump inhibitors or metformin, and excessive alcohol intake can also lead to B12 deficiency.”
If you suspect you have a deficiency, adjusting your diet can help. Trotman recommends incorporating “animal-based products like organ meats, beef, fish (such as salmon and tuna), poultry, eggs, and dairy products like milk, yogurt, and cheese.” For those following a vegetarian or vegan diet, she suggests looking to “fortified foods, such as certain cereals, plant-based milks, and nutritional yeast.” However, she cautions that “it’s challenging to obtain sufficient B12 from plant-based sources alone,” which may mean a supplement is the best course of action for vegetarians and vegans.
Supplements can effectively restore B12 levels and ease symptoms. Dr. Lapa advises opting for high-quality options like Methylcobalamin or Cyanocobalamin. For a more concentrated boost, B12 shots are sometimes necessary. Wedgwood describes them as “administering the vitamin directly into the bloodstream, usually into a muscle. This method allows for more immediate absorption compared to oral supplements. While it’s not instant, many people notice improvements in their energy levels and symptoms within a few days to weeks, depending on the severity of the deficiency and individual response to the treatment.”
Ignoring a B12 deficiency can have serious consequences. As Dr. Lapa puts it: “In extreme cases, B12 deficiency can lead to severe and potentially irreversible symptoms. These may include profound neurological issues such as significant cognitive decline, memory loss, and difficulty with coordination and balance, making walking challenging and increasing the risk of falls. You may also experience serious mood disturbances, including severe depression or paranoia. If left untreated, these symptoms can result in permanent nerve damage and substantial impairment in daily functioning.”
If you are experiencing any of the symptoms mentioned, it is best to see a medical professional for proper testing and guidance. Early detection and treatment can prevent the most severe outcomes and help restore your health.
