Vitamin B12 Deficiency: Causes, Symptoms and What Helps
Vitamin B12 is one of the most important vitamins for your body: it contributes to the normal functioning of the nervous system, plays a part in the normal formation of red blood cells and supports a normal energy-yielding metabolism. This water-soluble vitamin is found mainly in animal-based foods such as eggs, dairy, fish and meat. A vitamin B12 deficiency is fairly common, though – especially in older people and on a vegan diet. Here you'll learn what B12 does in the body, how to spot a possible deficiency and who should pay particular attention.
The key functions of vitamin B12
Vitamin B12 is involved in a whole range of normal body functions. These effects are scientifically recognised:
1. Nervous system
Vitamin B12 contributes to the normal functioning of the nervous system. Among other things, it plays a part in forming myelin, the protective sheath around the nerve fibres.
2. Mind and mood
B12 contributes to normal psychological function. It plays a role in the metabolism of messenger substances such as serotonin, which help to shape your mood.
3. Energy and less tiredness
Vitamin B12 contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. If you often feel drained, a deficiency may – but doesn't have to – play a role.
4. Formation of red blood cells
B12 contributes to the normal formation of red blood cells. These carry oxygen around your body – an important reason why a good supply matters.
5. Immune system
Vitamin B12 contributes to the normal functioning of the immune system.
6. Cell division and DNA
B12 has a role in the process of cell division and is involved in the metabolism of genetic material (DNA) – relevant everywhere new cells are formed in the body.
7. Homocysteine metabolism
Vitamin B12 contributes to a normal homocysteine metabolism.
Who is most affected by a vitamin B12 deficiency?
Because B12 is found mainly in animal-based foods, some groups are at higher risk of a low supply:
- people on a vegan or largely vegetarian diet
- older people, as absorption can decline with age
- pregnant and breastfeeding women, who have an increased need
- people with certain gastrointestinal conditions or after surgery on the digestive tract
- people who take certain medications long-term – something best discussed with your doctor
Possible signs of a vitamin B12 deficiency
A deficiency often develops slowly and shows up in non-specific ways. The following signs may – but don't have to – be related to it, and are no substitute for a medical diagnosis:
- persistent tiredness and exhaustion
- paleness
- trouble with concentration and memory
- tingling or numbness in the hands and feet
- a sensitive, reddened tongue or discomfort in the mouth
- low mood
Important: these signs can have many causes. If you suspect a deficiency, have your B12 status checked by a doctor – a blood test can confirm it reliably.
Vitamin B12 through your diet
Since the body can't produce B12 itself, it has to come from food on a regular basis – mainly from animal products:
- Fish: for example salmon, herring and mackerel
- Meat: especially beef and offal
- Eggs
- Dairy: cheese, yoghurt, milk
If you follow a vegan diet or belong to a risk group, you can consider a B12 supplement in addition to a balanced diet. What makes sense for you is best clarified with your doctor.
Vitamin B12 Tablets
Vitamin B12 in a convenient tablet – an easy way to top up your B12 supply when animal-based foods rarely make it onto your plate.
€17.50 per tub€59.70 €52.50
you save €7.20
€16.30 per tub€89.50 €81.50
you save €8.00
Prices incl. VAT. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
Frequently asked questions
Which foods are high in vitamin B12?
Who should pay special attention to their B12 intake?
How do I recognise a vitamin B12 deficiency?
More on healthy eating in the Surpresa Natural blog
For more on vitamins and nutrition, take a look at our Surpresa Natural blog. There you'll find out, for example, what role omega 3 plays in the body, which foods help against inflammation and why collagen matters for skin and joints.