B12 deficiency symptoms range from fatigue, pale skin, and a sore tongue (physical) to numbness, balance issues, memory loss, and depression (neurological/psychological), often developing slowly and sometimes without anemia initially, impacting energy, nerves, mood, and cognition due to lack of healthy red blood cells. Key signs include extreme tiredness, pins and needles, difficulty concentrating, mood changes, and mouth ulcers, requiring medical attention as prolonged deficiency can cause irreversible nerve damage.
Vitamin B12 deficiency can also cause symptoms that affect your brain and nervous system (neurological symptoms), including: numbness. muscle weakness. psychological problems, which can range from mild depression or anxiety, to confusion and dementia.
How to use an at-home vitamin B12 blood test
Taking doses of vitamin B-12 might cause: Headache. Nausea. Diarrhea.
An increase of one unit in vitamin B12 was associated with a 1.04% decrease in hemorrhoid occurrence. Conclusion: This study suggests that evaluating homocysteine, copper, folate, and vitamin B12 levels may be valuable in patients with or at risk of hemorrhoidal disease.
The foods highest in Vitamin B12 are animal products, with clams and liver (beef, lamb) being exceptionally rich sources, often providing several hundred percent of the daily value in a single serving, alongside seafood like mussels, sardines, and salmon, dairy, eggs, and fortified cereals and nutritional yeast for vegans.
In fact, some studies have even suggested the opposite. For instance, one study noted that individuals who regularly took vitamin B12 supplements gained between 2.5 to 17 fewer pounds (1.2 to 7.7 kg) over a decade than those who didn't supplement.
The best form of B12 is often considered methylcobalamin, as it's a naturally occurring, active form the body uses immediately, though adenosylcobalamin is also an active form, with a combination often recommended for better results, especially for deficiency or absorption issues, while cyanocobalamin, a cheaper synthetic option, is effective but requires conversion and is less ideal for some. For general supplementation, natural forms like methylcobalamin or adenosylcobalamin are preferred for better retention.
People need vitamin B-12 for the brain to work well. If not treated, vitamin B-12 deficiency can lead to issues with the nerves, brain or spinal cord. These might include lasting tingling in the hands and feet or trouble with balance.
Typically, the cost for a Vitamin B12 injection without insurance coverage ranges between $20 and $80 per injection.
Vitamin B12 deficiency is when your vitamin B12 levels are too low. This is measured with a blood test however the blood test is not always reliably able to measure the true levels of vitamin B12 in your body. Typically a B12 level of below 150 nanograms per litre (150ng/l) would mean that you are deficient.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Individuals experiencing a deficiency often report feeling unusually tired or weak, even after adequate sleep. This symptom arises because a lack of B12 impairs the production of red blood cells, leading to fewer cells to transport oxygen throughout the body.
A diet that includes meat, fish and dairy products usually provides enough vitamin B12, but people who do not regularly eat these foods can become deficient. People who eat a vegan diet and do not take vitamin B12 supplements or eat foods fortified with vitamin B12, are also at risk.
Vitamin B12 is present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5,12]. Plant foods do not naturally contain vitamin B12. However, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [13,14].
The inability to absorb vitamin B12 may also be caused by gastrointestinal disorders such as Crohn's disease, celiac disease, chronic gastritis or bacterial overgrowth. All of these conditions interfere with nutrient absorption.
You should take Vitamin B12 daily if you don't get enough from animal products (like meat, dairy, eggs) or fortified foods, especially if you're older, vegan, vegetarian, or have absorption issues, but the amount varies; most adults need 2.4 mcg daily, but deficiencies often require higher doses (like 1000 mcg/day or more) to restore levels, so consult a doctor for personalized advice on frequency and dosage, as it's an essential vitamin for nerves, red blood cells, and DNA.
The worst symptoms of B12 deficiency involve severe neurological damage, including severe memory loss, confusion, dementia, psychosis, hallucinations, balance problems, trouble walking, and irreversible nerve damage (neuropathy), alongside serious mental health issues like severe depression or irritability, with physical signs including extreme fatigue, pale skin, and a sore, smooth tongue. These severe cognitive and neurological issues are the most concerning because they can become permanent if left untreated.
In conclusion, our results show that lower vitamin B12 was associated with insomnia symptoms and sleepiness in specific groups of participants. However, further research with objective measurements of sleep is crucial to assess the relationship between sleep and vitamin B12.
Strengthens Hair Follicles to Promote Growth
This vitamin supports the production of keratin, the protein that makes up hair strands, helping them grow thicker and more resilient. When your body lacks B12, hair follicles may become weaker, leading to slower growth and thinning hair.
Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
Avocados: Healthy Fats for Absorption
Technically a fruit, avocados provide healthy monounsaturated fats and folate. These healthy fats can improve the absorption of fat-soluble vitamins, and folate works closely with B12 in many bodily functions, including DNA synthesis and red blood cell production.