From Fatigue to Brain Fog: Vitamin B12 Deficiency Symptoms Explained

When your body runs low on Vitamin B12, it’s like a phone running on 5% battery- everything slows down.

From unexplained tiredness and mood dips to forgetfulness and tingling sensations, the signs are easy to miss but hard to ignore. Thus, eating a Vitamin B12 rich diet is extremely important for a fit & healthy life.

Here’s how to recognise the symptoms of Vitamin B12 deficiency before they take a toll.

What is Vitamin B12 and Why is It Important?

Vitamin B12 or cobalamin is a water soluble vitamin. It is one of the eight B vitamins, and is needed for the proper functioning of nerve tissue, brain function and red blood cells. Vitamin B12 can be industrially produced through bacterial fermentation synthesis.

The Recommended Dietary Amounts (RDA) of vitamin B12 is –

• 2.4 micrograms (µg) per day for adults
  
• 2.6 micrograms (µg) per day for pregnant women
  
• 2.8 micrograms (µg) per day for lactating (breastfeeding) women

Also, it is suggested that adults above the age of 50 years should take Vitamin B12 supplements.

Often overlooked, Vitamin B12 is a powerhouse nutrient that plays a key role in red blood cell formation, brain function, and energy production.

But when your body doesn’t get enough of it, the effects can slowly creep in, leaving you feeling exhausted, foggy, and even moody. Let’s discuss 

Discussing Vitamin B12 Sources

Given below are some foods that are rich sources of Vitamin B12:

Who is at the Risk of Vitamin B12 Deficiency Diseases?

Since a majority of vitamin B12 sources are meats, vegans and vegetarians are at a greater risk of developing Vitamin B12 deficiency. The risk increases further in pregnant and lactating women. Women who are on birth control pills for an extended period of time tend to have issues absorbing Vitamin B12. Studies have shown that pills which have high oestrogen content are associated with Vitamin B12 and folate deficiency. If you’re on the pill talk to your doctor about taking Vitamin B12 supplements.

Also, people with pernicious anaemia may have low levels of Vitamin B12 in their body. Pernicious anaemia is an autoimmune disease affecting the blood. Pernicious means dangerous and it is called so because anaemia can become life threatening if not treated on time. The treatment usually involves giving Vitamin B12 shots accompanied by supplements.

People who drink more than a few drinks every day can also have vitamin B12 deficiency. Excess alcohol can disturb the stomach lining which will lead to low stomach acids, thus less absorption of Vitamin B12. Alcohol plays another role in creating a deficiency. Vitamin B12 is usually stored in the liver and excess alcohol can damage the liver and deplete the stored amount of Vitamin B12 leading to a deficiency.

Adults above the age of 50 years are also at a greater risk of vitamin B12 deficiency diseases. As you age the stomach produces less acid, and stomach acid is the key element of vitamin B12 absorption. Adults who are on medications and have poor appetite may have further reduced stomach acid levels, which in turn will be harmful. If you’re an adult above 50 years of age and have a dwindling appetite, you can consult your doctor about Vitamin B12 supplements. These days Vitamin B12 injections are also available.

Ways Your Body Shows Vitamin B12 Deficiency

It is essential that you keep an eye on the signs and symptoms of deficiency of Vitamin B12. A slight dip in the level of Vitamin B12 in the body can cause depression, dizziness, tiredness, and memory problems. Excessive deficiency can lead to severe damage to the nervous system and brain. It can also cause anaemia.

Here are some of the most common vitamin B12 deficiency symptoms:

Fatigue 

Vitamin B12 is often called the energy vitamin. Low levels of Vitamin B12 in your body may cause a dip in the production of red blood cells. This can lead to the person feeling confused and weak. Doctors say that the signs of fatigue are so varied in every person that it is almost impossible to find out that these are due to Vitamin B12 deficiency. Impaired thinking, dizziness, and being tired all the time can be early signs that you need to look out for.

Pale Skin 

If you’ve been told that your usual glowing rosy skin looks pale and dull, it could be due to the deficiency of Vitamin B12. When Vitamin B12 levels go down, the fragile red blood cells break causing a release of bilirubin pigments that give the skin a yellowish tinge.

Anxiety and Depression 

If any and everything makes you anxious and sad, it can be due to a low level of Vitamin B12 in your body. Deficiency of Vitamin B12 is closely linked to depression and anxiety. Experts don’t know exactly why the deficiency causes depression. But it may have something to do with the fact that Vitamin B12 is involved in the synthesis of brain chemicals like serotonin and dopamine, that help to regulate your mood.

Weakness

Feeling weak and out of energy can be a sign that your body is overworked. But it can also be a sign that your body is having a vitamin B12 deficiency as well as that of essential nutrients. When your muscles don’t get enough red blood cells, they feel tired and sluggish. A dip in the red blood cells is caused due to lack of Vitamin B12. Thus, if you feel tired all the time and notice other symptoms as well, you might want to consult your doctor about Vitamin B12 deficiency.

Signs of Dementia

Forgetting simple things like where you kept the keys or trying hard to remember your colleague’s name can be blamed on ageing. But you’ll be surprised to know that Vitamin B12 deficiency can also show signs of early dementia. Experts also believe that often symptoms of Vitamin B12 deficiency are confused at dementia. Thus, it is recommended that patients with unexplained cognitive decline must be tested for Vitamin B12 deficiency.

Dizziness

A lot of people who complain about being dizzy and wobbly while walking or climbing up/down stairs were Vitamin B12 deficient. Your body relies upon vitamins to make oxygen and lack of oxygen can lead to low energy. Vitamin B12 deficiency causes dizziness and fatigue.

Tingling Sensation

A lot of people who suffer from Vitamin B12 deficiency get a tingling sensation in the feet and hands. Many of them also complain of ringing in their ears. Numbness, pins and needles, and strange sensations are often accompaniments of Vitamin B12 deficiency. These weird pains result due to nerve damage which is triggered by low oxygen levels in the body. Taking a diet rich in Vitamin B12 sources or taking B12 supplements can help you keep these weird sensations at bay.

Vision Problems

Vitamin B12 deficiency can cause various vision problems like sensitivity to light, double vision, blurry vision, and low vision. If the B12 deficiency symptoms are not detected on time, it can damage the optic nerve.

Mouth Ulcers

Mouth ulcers and a red swollen tongue can be signs of Vitamin B12 deficiency. These changes are caused by deficiency-related changes in blood flow, and can show years after the depletion has set in.

If you experience both these signs coupled with a rapid heartbeat or heart palpitations, you must consult your doctor. A simple blood test will reveal whether you are deficient in vitamin B12 or not.

Top 10 Health Benefits of Vitamin B12 

Let’s explore the top 10 health benefits of Vitamin B12 and why this powerhouse vitamin deserves a spot in your daily nutrition:

Boosts Energy Levels Naturally

Vitamin B12 plays a crucial role in converting the food you eat into energy your body can use. It helps your cells metabolize carbohydrates, fats, and proteins efficiently. If you often feel fatigued or sluggish, getting enough B12 can help restore your natural energy and stamina.

Supports Healthy Red Blood Cell Formation

Your body needs Vitamin B12 to produce healthy red blood cells. A deficiency can cause cells to become misshapen and fragile, leading to megaloblastic anemia — a condition that triggers weakness and breathlessness. Maintaining optimal B12 levels ensures proper oxygen delivery throughout your body.

Enhances Brain Function and Memory

Vitamin B12 supports brain health by aiding in the production of neurotransmitters that regulate focus and memory. Low levels of B12 have been linked to cognitive decline and memory loss, especially in older adults. Regular intake may help sharpen your mind and support long-term brain function.

Promotes Better Mood and Mental Well-being

This vitamin has a direct connection with mood regulation. B12 helps produce serotonin — the “happy hormone” that influences mood. Deficiency may lead to irritability, anxiety, or even depression. Adequate levels can help keep your mental health in balance.

Strengthens Nerves and Improves Coordination

Vitamin B12 is vital for maintaining the protective covering (myelin sheath) around your nerves. Without it, nerve signals can slow down, causing tingling, numbness, or balance problems. Ensuring proper intake supports your nervous system and overall coordination.

Aids in DNA and Cell Production

Every cell in your body relies on Vitamin B12 for DNA synthesis and repair. It’s especially important during periods of rapid growth — such as pregnancy or adolescence. B12 helps your body create new, healthy cells, ensuring proper tissue function and regeneration.

Keeps Your Heart Healthy

Vitamin B12 helps reduce levels of homocysteine, an amino acid linked to heart disease when present in high amounts. By lowering homocysteine, B12 supports better cardiovascular health and may reduce your risk of heart attacks or strokes

Supports Healthy Hair, Skin, and Nails

Want radiant skin, strong nails, and shiny hair? Vitamin B12 contributes to cell regeneration, which is essential for maintaining healthy skin and hair follicles. Low levels can lead to dryness, pigmentation, brittle nails, and even hair loss.

Prevents Anemia and Fatigue

One of the hallmark benefits of Vitamin B12 is its ability to prevent anemia. By aiding red blood cell production, it ensures that your body gets enough oxygen — keeping you active, alert, and fatigue-free throughout the day.

Boosts Immunity and Overall Vitality

Vitamin B12 works hand in hand with other nutrients like folate and vitamin B6 to strengthen your immune response. A well-balanced B12 level helps your body fight infections, recover faster, and maintain overall vitality.

Natural Ways to Overcome Vitamin B12 Deficiency

Here are some of the best natural food sources and dietary tips to combat Vitamin B12 deficiency:

• Include eggs (especially yolks) in your meals.
• Eat lean meats like chicken, turkey, and beef.
• Add fish such as salmon, tuna, sardines, or trout.
• Consume dairy products like milk, yogurt, and cheese.
• Choose fortified foods such as cereals, plant-based milks, and nutritional yeast.
• Try fortified vegan options like tofu or plant-based meat substitutes.
• Eat folate- and iron-rich foods like spinach, lentils, and beans.
• Maintain gut health with probiotic foods like curd, kefir, and fermented vegetables.
• Limit alcohol and smoking to improve nutrient absorption.
• Consult a doctor about Vitamin B12 supplements if needed.

Conclusion

Vitamin B12 is more than just a vitamin, it’s your body’s natural energy spark. Whether through diet or supplements, ensuring you get enough B12 can uplift your energy, mood, and long-term health.

Include foods like eggs, dairy, fish, and fortified cereals in your meals- and if you follow a vegan diet, consider supplements after consulting your doctor. A small nutrient with massive benefits- that’s Vitamin B12 for you!