What Are the Benefits of Vitamin B12?

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a vital role in several key bodily functions, including energy production, nerve function, and the creation of red blood cells.

Unlike other vitamins, B12 is water-soluble and stored in the liver for extended periods, making deficiency less common — but not impossible.

In this post, we’ll explore the benefits of vitamin B12, as well as the symptoms of deficiency and why maintaining optimal levels is crucial for overall health.

Key Benefits of Vitamin B12:

• Boosts Energy Levels
  Vitamin B12 helps convert carbohydrates into glucose, which provides energy for the body. If you're feeling fatigued or constantly tired, ensuring you have adequate levels of B12 can significantly improve your energy and overall vitality.
  

• Supports Brain Health
  Vitamin B12 is essential for maintaining brain health and cognitive function. It aids in the production of neurotransmitters that support memory, mood, and mental clarity. B12 deficiency has been linked to cognitive decline.
  

• Improves Mood
  One of the most important functions of vitamin B12 is its role in synthesising serotonin, a neurotransmitter responsible for regulating mood. 
  

• Promotes Healthy Red Blood Cell Formation
  Vitamin B12 plays a key role in producing red blood cells. When levels are low, the body struggles to produce sufficient red blood cells, causing symptoms such as weakness, dizziness, and pale skin.
  

• Supports Bone Health
  B12 is necessary for bone formation and maintaining bone density, which is particularly important as we age.

Symptoms of Vitamin B12 Deficiency
While the body can store vitamin B12 for several years, certain lifestyle factors — such as a vegan or vegetarian diet, gastrointestinal issues, or age — can lead to deficiency. 

Below are some common symptoms to look out for if you suspect you may be deficient:

• Fatigue and Weakness
  Feeling unusually tired or weak is often one of the earliest and most common signs of B12 deficiency. This is due to the body's reduced ability to produce red blood cells, which are responsible for carrying oxygen throughout the body.
  

• Pale or Jaundiced Skin
  If your skin appears pale or has a slight yellow tinge, this could be a sign of anaemia caused by B12 deficiency.
  

• Numbness or Tingling in Hands and Feet
  A more severe symptom of long-term deficiency, numbness or tingling sensations in the extremities, can occur when nerve cells are damaged due to a lack of B12.
  

• Balance Issues
  As the deficiency worsens, some people may experience problems with balance or coordination, making it more difficult to walk or move normally.
  

• Mood Changes
  Low levels of B12 can affect mood and cause feelings of irritability, depression, or anxiety. In some cases, people with a B12 deficiency may be misdiagnosed with a mood disorder.
  

• Cognitive Difficulties
  Struggling to focus, memory loss, and confusion can occur when B12 levels drop, especially in older adults. 
  

• Mouth Ulcers + Inflammation
  Inflammation of the tongue can be an early symptom of B12 deficiency. Other oral symptoms may include mouth ulcers or a burning sensation.

How to Ensure Adequate Vitamin B12 Intake

Vitamin B12 is found naturally in animal products such as meat, fish, poultry, eggs, and dairy. However, if you follow a vegetarian or vegan diet, B12-fortified foods (such as plant-based milks and cereals) or supplements can help ensure you get enough of this essential nutrient.

If you’re concerned about your vitamin B12 levels, consult with a healthcare professional. They may recommend blood tests to check for deficiency and, if necessary, prescribe supplements to restore healthy levels.

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