12 Signs You’re Deficient in Vitamin B12 (And How to Fix It)

It’s one of the vitamins that the body cannot produce alone: vitamin B₁₂. That’s why it’s important to know when you’re deficient—and supplement when necessary—especially if you’re a vegetarian, who are known to lack the vitamin.

What is vitamin B₁₂ and what is it for?

Vitamin B₁₂ is part of the larger group of B vitamins, which along with vitamin D, vitamin A, and vitamin C, are considered essential for the body to properly function.

Vitamin B₁₂, also known as cobalamin, helps with the formation of red blood cells and bone marrow, the lowering of blood cholesterol levels, as well as for regular nerve function. It is also important in the metabolism of numerous molecules, thus turning nutrients into energy for the body to use, and becoming central to feeling gritty in carrying out the activities of our daily lives.

It also intervenes in the synthesis of dopamine and norepinephrine, which are hormones produced in stressful situations. Vitamin B₁₂ can help the body counteract stress and fatigue by increasing energy, and concentration, and improving cognitive function.

Our body does not produce vitamin B₁₂ on its own, so it is essential to make sure you get it through either a healthy diet or supplements.

The symptoms of vitamin B₁₂ deficiency

Vitamin B₁₂ deficiency can either occur when there isn’t enough being consumed or your body isn’t properly absorbing it. The deficiency manifests itself through a type of anemia, called pernicious anemia.

The physical symptoms of vitamin B₁₂ deficiency are:

1. Weakness and fatigue
2. Pallor
3. State of confusion, irritability, or depression
4. Decline in concentration
5. Weight loss
6. Shortness of breath
7. Dizziness
8. Accelerated heartbeat
9. Enlarged liver and spleen
10. Tingling in hands and feet
11. A feeling of weakness in arms and legs
12. Muscle weakness

Vitamin B₁₂ deficiency and migraine headaches

A vitamin B₁₂ deficiency can also be found very frequently in those who suffer from intense and chronic headaches. The correlation was highlighted by a study published in the official journal of the Brazilian Academy of Neurology, Arquivos de Neuro-Psiquiatria.

Vitamin B₁₂ and physical activity

This vitamin is key for athletes because of its crucial role in the production of red blood cells, which are responsible for transporting oxygen to muscles. As they work harder throughout training, the muscles of athletes and fitness enthusiasts require more oxygen to perform at their peak.