5 Sneaky Signs You Might Have a Vitamin B12 Deficiency
And discover how much you need for optimal health.
Reviewed by Dietitian Jessica Ball, M.S., RD
In the hustle and bustle of daily life, it’s easy to overlook subtle signs your body might be sending you. A prime example is nutritional deficiencies that can sneak up on you and impact your health in unexpected ways. Take vitamin B12 for example, an essential nutrient that, according to the National Institutes of Health, plays a crucial role in the body by supporting DNA and red blood cell production while maintaining healthy nervous system function. Unfortunately, vitamin B12 deficiency is quite common, with 40% to 80% of people in developed countries like the U.S. lacking this vital nutrient.
In this article, we unravel five sneaky signs of vitamin B12 deficiency and explore how much you need daily for optimal health. Read on to discover whether you may lack this critical nutrient and what you can do about it.
Related: 5 Sneaky Signs You Might Have a Calcium Deficiency
How Much Vitamin B12 Do You Need Each Day?
Per the NIH, healthy adults typically need around 2.4 micrograms of vitamin B12 daily, a requirement that increases during pregnancy or breastfeeding. While this may seem like a small amount, vitamin B12 plays a significant role in various bodily functions, from energy production to maintaining a healthy nervous system. This essential nutrient can be found in various foods, including animal products like meat, fish and dairy. For those following vegetarian and vegan diets, fortified cereals, plant-based milks and nutritional yeast are excellent plant-based sources.
5 Sneaky Signs You Might Have a Vitamin B12 Deficiency
1. You’re Fatigued All the Time
Feeling perpetually tired might be a subtle indicator of a vitamin B12 deficiency. This crucial nutrient plays a key role in energy production within your body. When you don’t get enough B12, you may experience persistent fatigue, weakness and even lethargy. A 2020 study published in Nutrients observed that cobalamin (aka vitamin B12) deficiency may result in “diminished energy and exercise tolerance, together with fatigue and shortness of breath.”
Brittany Lubeck, RD, a registered dietitian and nutrition writer, tells EatingWell, “Fatigue is common in adults and can be brought on by many things, including poor sleep and a busy schedule. The cells in your body need B12 for proper function and adequate energy. Therefore, lacking B12 may cause fatigue, especially if it lingers and doesn’t get better with rest.”
Related: 6 Best Drinks When You Need an Energy Boost
2. You Experience Tingling or Numbness
“Tingling and numbness occur when there is a disruption in your nervous system,” Lubeck explains. “Vitamin B12 is needed to protect the myelin sheath, which covers and protects nerves. However, tingling and numbness are signs of many other health conditions, which may make it hard to link them to a B12 deficiency.”
Unexplained tingling or numbness, particularly in the extremities, could signal an underlying vitamin B12 deficiency. Research suggests that in addition to tingling and numbness, a B12 deficiency may also present as pain, reduced muscle mass and loss of sensation. If you’re experiencing any of these symptoms, talk to your doctor to better understand your individualized health factors.
3. You’re Forgetful
According to a 2020 study in Cureus, memory lapses, brain fog and poor cognitive performance may be subtle signs of vitamin B12 deficiency. Vitamin B12 plays a crucial role in brain function, and a deficiency may contribute to memory issues and difficulties with concentration.
“Everyone forgets things from time to time, but there may be a problem if you’re constantly forgetting basic information. In severe cases, a B12 deficiency may cause memory loss and forgetfulness. This may be due to the important role of B12 in the nervous system,” says Lubeck.
4. You Experience Frequent Mood Swings
Vitamin B12 deficiency can have surprising effects on your mood and mental health. From irritability to unexplained bouts of sadness, these symptoms can disrupt your daily life and relationships. “Another nervous system complication of a B12 deficiency is mood changes,” says Lubeck. “Moods change regularly (daily for many people), which makes it hard to link this symptom to a B12 deficiency. However, if you find your mood constantly depressed or irritable, then it may be a B12 deficiency.” This is another instance where it’s important to talk to your health care team to ensure you get the support that’s right for you.
Related: The 5 Worst Foods for Your Mood, According to Experts
5. You Have Diarrhea
Digestive issues, including diarrhea, could indicate various health issues, and a vitamin B12 deficiency is one possible culprit. One study concluded that diarrhea may occur in extreme cases of vitamin B12 deficiency.
“Diarrhea isn’t a common symptom of a B12 deficiency, but it is possible,” states Lubeck. “Diarrhea can be caused by many other things, however, including food poisoning, diet changes and chronic digestive issues.”
The Bottom Line
Vitamin B12 is required for vital body functions, including DNA and red blood cell production and supporting the nervous system. Eating animal products containing vitamin B12, such as meat, fish and dairy, can help prevent deficiency. Also, fortified cereals, plant-based milks and nutritional yeast can provide enough B12 for those on plant-based diets. Potential signs of vitamin B12 deficiency include constant fatigue, tingling or numbness, cognitive issues, mood swings and diarrhea. If you’re concerned about your B12 intake, talk to your health care provider or a registered dietitian about strategies for increasing your intake or seeing if supplementation is a good option for you.
Read the original article on Eating Well.
