If you lack vitamin B12, it may take six to 12 months to fully recover. Vitamin B12 deficiency is common, especially among vegetarians and older adults. Vitamin B12, also known as cobalamin, is a water-soluble vitamin present in meat, fish, and dairy.
This vitamin is crucial for brain and nerve function, and its deficiency can lead to headaches, fatigue, muscle weakness, and depression.
The shortage may result from insufficient B12 in your diet or the body’s inability to absorb it due to another medical condition.
Diagnosing B12 deficiency can be challenging as its symptoms mimic those of other health issues.
Now, let’s talk about the importance of Vitamin D:
- It enhances mood.
- It improves lung function.
- It reduces the risk of multiple sclerosis, cancer (especially prostate, breast, and colon cancers), and diabetes.
- It protects against heart diseases, including high blood pressure and heart failure.
- It prevents bone fractures, falls in older people, and osteoporosis.
Concerning B12 needs, they vary throughout life. Daily recommendations (in micrograms) are as follows:
- Birth to 6 months: 0.4 mcg
- 7-12 months: 0.5 mcg
- 1-3 years: 0.9 mcg
- 4-8 years: 1.2 mcg
- 9-13 years: 1.8 mcg
- 14-18 years: 2.4 mcg
- 19 years or older: 2.4 mcg
Keep in mind that these are minimums to avoid deficiency, not necessarily optimal levels. For instance, research suggests higher daily intakes for healthy blood levels.
During pregnancy and breastfeeding, B12 requirements increase to support fetal growth and development: 2.6 mcg per day during pregnancy and 2.8 mcg while breastfeeding.
Some experts recommend higher intakes for breastfeeding individuals to maintain optimal blood levels.
Various factors can cause B12 deficiency, such as autoimmune issues (like pernicious anemia), malabsorption (intestinal damage or surgery), and low dietary intake (common in long-term vegans or strict vegetarians).
Certain medications, like metformin and proton pump inhibitors, can also lead to B12 deficiency by interfering with absorption.
What Leads to a Lack of Vitamin B12?
Several factors can contribute to a deficiency in vitamin B12, some of which are beyond an individual’s control. The three primary causes of B12 deficiency include:
- Autoimmune Issues: Pernicious anemia, an autoimmune condition, impairs the absorption of B12 in the small intestine, leading to low B12 levels.
- Malabsorption: Certain individuals may struggle to absorb B12 effectively due to intestinal damage or surgery. For instance, those who have undergone gastric bypass surgery or had part of their bowel removed may be more prone to developing a B12 deficiency.
- Low Dietary Intake: Vitamin B12 is naturally present in animal-based foods like fish, meat, poultry, eggs, and dairy. If your diet lacks sufficient B12-rich foods, you may become deficient in B12. This deficiency is more common in individuals who have followed vegan or strict vegetarian diets for an extended period.
Additionally, the prolonged use of specific medications has been associated with B12 deficiency. Medications such as metformin, which lowers blood sugar, and proton pump inhibitors used for acid reflux can interfere with B12 absorption, potentially causing a deficiency over time.
Signs of Low Vitamin B12 Levels
Yeah, that tiny, overlooked vitamin can cause a mess of strange, frustrating symptoms when it’s running low. We’re talking about tiredness that clings to you, brain fog that makes you feel a little broken, and mood dips that don’t make any sense.
Let’s walk through this, because the signs of a B12 deficiency are? They’re sneaky, but once you know them, you won’t unsee them.
Sign #1: You’re Tired, But It’s Not Normal Tired
This isn’t “I stayed up too late watching Netflix” tired. It’s deeper than that.
It’s the kind of fatigue where naps don’t help, coffee stops working, and you start to feel a little guilty for not having the energy to do basic stuff.
Low B12 means fewer red blood cells. Fewer red blood cells mean less oxygen delivery. Your cells are literally gasping.
Smart tip: If you’re dragging every day and bloodwork says your iron is fine, ask your doctor to test your B12. You can also check it yourself with an at-home test like the Everlywell B Vitamins Test available on Amazon.
Worth a try: MaryRuth Organics B12 Spray – Organic, Vegan, Methylcobalamin – This one’s easy to absorb and tastes like berries, not medicine.
Sign #2: Brain Fog That Won’t Let Up
You forget words. You lose your train of thought mid-sentence. Some days you feel like your brain’s running in slow motion.
People don’t talk enough about how B12 affects cognitive function. But it does big time.
It’s involved in making myelin, that protective sheath around your nerves. When B12 runs low, communication in the brain gets glitchy.
Some people even feel like they’re developing early dementia, when in reality… they’re just low on B12.
Helpful supplement: Bronson Methyl B-12 5000 mcg Lozenges – They dissolve under your tongue, which bypasses that tricky stomach absorption thing.
Sign #3: Your Mood Feels Off and You Can’t Explain Why
This one hits differently. If you’ve been feeling anxious, low, or emotionally wobbly with no clear reason, low B12 might be quietly messing with your serotonin and dopamine levels.
It doesn’t mean you’re “just sensitive” or “not strong enough,” your brain might just be under-fueled.
It’s frustrating when mental health stuff shows up without a clear cause. But sometimes, the cause isn’t psychological at al,l it’s nutritional.
Look into: Bronson Super Vitamin B Complex – Raw, Whole Food, with B12. It covers all the B vitamins your nervous system relies on.
Sign #4: Tingling, Numbness, or That Weird “Buzzing” in Your Limbs
Have you ever felt pins and needles in your feet for no reason? Or like your hands go numb when you’re just sitting still? That sensation that makes you shake out your fingers like you’re trying to reboot them?
B12 deficiency can damage nerves over time, and this symptom often creeps in gradually.
Some people are misdiagnosed with peripheral neuropathy or even early MS. Always get a full blood panel done before jumping to worst-case scenarios.
Note: Nerve damage from B12 deficiency can be reversible, but the sooner you catch it, the better.
Sign #5: Your Skin Looks… Off?
Look in the mirror. If your skin looks unusually pale or a little yellowish, there might be a reason.
B12 deficiency can cause a type of anemia that affects red blood cell production. It can also mess with liver function slightly, which gives that yellowish tinge.
Some people even develop a swollen, beefy-looking tongue that burns or feels smooth.
If your tongue looks different and food feels uncomfortable, that’s worth paying attention to.
Sign #6: You’re Suddenly Clumsy or Off-Balance
This one throws people. You feel dizzy sometimes, like your sense of balance is just… off.
Maybe you’ve bumped into doorframes more than usual or get that “I might fall” feeling when you’re walking fast or turning.
That’s not just being scatterbrained. It can be a sensory issue, your nerves and muscles aren’t syncing up the way they should because the signals are misfiring.
If you’ve ever stumbled and thought, “Wait, what was that?”, consider getting your B12 checked.
Yes definitely. There are several more lesser-known signs of Vitamin B12 deficiency that often fly under the radar.
Some show up in ways that don’t seem connected to a vitamin at all, which is part of what makes B12 deficiency so tricky.
Sign #7: Shortness of Breath or Heart Palpitations
If your heart feels like it’s skipping a beat or if you feel winded climbing stairs even though your fitness hasn’t changed, that could tie back to low B12.
Since B12 affects red blood cell production, your body might not be getting enough oxygen, which forces your heart to work harder.
This can lead to heart palpitations or mild breathlessness, especially during exertion.
People sometimes get sent for heart tests when what they really need is a vitamin.
Sign #8: Frequent Mouth Ulcers or Cracks at the Corners of Your Mouth
This one feels minor until it starts happening all the time. If you’re constantly battling little cuts or rawness in the corners of your lips (called angular cheilitis), or getting ulcers inside your mouth, it could be a B-vitamin issue, specifically B12.
These areas are highly sensitive to nutritional deficiencies and inflammation.
Try pairing a high-quality B12 supplement with a gentle lip balm infused with B vitamins or lanolin to soothe cracks.
Sign #9: Eye Problems, Blurred Vision or Light Sensitivity
Your eyes rely on proper nerve function just like the rest of your body. Low B12 can damage the optic nerve over time, leading to blurry vision, difficulty focusing, or increased light sensitivity (photophobia).
Some people describe it as feeling like their eyesight got worse almost overnight.
Tip: Don’t skip an eye exam, but also get your B12 checked if this starts happening out of the blue.
Sign #10: Ringing in the Ears (Tinnitus)
If you’re hearing a persistent ringing, buzzing, or hissing in your ears, and there’s no obvious noise source that could be linked to a B12 deficiency.
Researchers believe it’s connected to nerve damage or disrupted signaling to the auditory system.
It won’t be the case for everyone, but if tinnitus appears alongside fatigue or brain fog, it’s worth exploring.
Sign #11: Menstrual Irregularities or Infertility Struggles
Low B12 can disrupt hormonal balance, especially in women.
If your periods have become irregular, unusually heavy, or completely absent (and you’re not approaching menopause), B12 could be part of the picture.
In more severe cases, it can even interfere with fertility due to its role in DNA synthesis and egg health.
Product tie-in idea: Consider a prenatal multivitamin with methylated B vitamins, like MegaFood Baby & Me 2 Prenatal Multivitamin, even if you’re not pregnant; it’s excellent for hormone support.
Sign #12: Poor Appetite or Unexplained Weight Loss
Vitamin B12 deficiency can subtly suppress your appetite. You might find yourself skipping meals not out of discipline, but simply because nothing sounds good.
Over time, this can lead to unintentional weight loss, which can be especially risky in older adults.
This sign often gets brushed off as “stress” or aging, but if paired with fatigue and mood changes, it’s worth a closer look.
Sign #13: Trouble Sleeping or Restless Legs
Some people with low B12 notice they’re wired but tired, lying in bed unable to drift off, or waking up repeatedly during the night.
Others develop restless legs at night, an uncomfortable urge to move the legs, especially at rest. This might be due to the way B12 affects dopamine production and nerve sensitivity.
Try this: A nighttime B-complex paired with a magnesium glycinate supplement may help ease sleep disruptions. Example: Pure Encapsulations B-Complex Plus + Magnesium Glycinate
Who’s Most at Risk for B12 Deficiency?
Let’s be honest, just about anyone can be low in B12, but here’s who should be paying extra attention:
- People over 50 (stomach acid declines with age)
- Vegans and vegetarians (B12 comes mostly from animal products)
- Folks on acid reducers or metformin
- People with gut issues like Crohn’s, IBS, or celiac
- Anyone who’s had gastric surgery (like bariatric patients)
If that’s you, regular B12 testing and supplementation might need to be a normal part of life.
How Long Before You Start Feeling Better?
This part depends on how low your levels were to begin with. Some people feel more energetic within a few days.
Others take weeks or even months, especially with neurological symptoms.
Don’t expect magic overnight, but do expect changes. Subtle at first, then stronger. Better sleep.
A clearer mind. Fewer “off” days. You’ll notice, slowly but surely.
And yes, there can be a “weird” phase in the beginning, a burst of energy, or a few days of restlessness or vivid dreams.
That’s normal. Your system’s rebooting.
Final Word: Don’t Brush It Off
Vitamin B12 deficiency is more common than you think and way too easy to miss. It doesn’t always scream for attention.
Sometimes it whispers: a foggy mind, a clumsy foot, a tired day that never ends.
But those little whispers matter. Your body’s trying to tell you something.
If your gut says something feels off, listen. It might be B12, one of the smallest vitamins, doing some of the biggest jobs.
