The most famous member of the vitamin B family, vitamin B12 is essential in assisting red blood cell formation, DNA production and maintaining a healthy nervous system. Described as “the body’s energy vitamin,” it can also reduce tiredness, help you feel energised and boost brain power (essentially everything we need to get us through the cold, darker months to come).
While vitamin B12 deficiencies are relatively rare, the experts admit that age, stress and diet (namely, a plant-based one) can all play a role. Regarding the latter, this is because vitamin B12 is mainly present in meat, fish, eggs and dairy products. But for anyone following a strict vegan diet, there are several savvy supplements that can help (more on those later).
So, how can you up your vitamin B12 intake? And, more importantly, how do you know if you’re deficient to begin with? We caught up with Henrietta Norton, nutritional practitioner and founder of Wild Nutrition; Fiona Lawson, a nutritional therapist; and Dr Tiffany Lester, The Nue Co’s Medical Advisor, to find out everything we need to know about vitamin B12.
What are the causes of vitamin B12 deficiency?
According to the experts, there are several well-known causes – including diet. “A key cause of B12 deficiency is not eating vitamin B12-rich foods,” says Lawson, “which is a challenge of exclusively plant-based diets.” As we know, B12 is typically found in animal products (this is because it binds to protein) and is not present in plant foods – unless they’re fortified.
Another factor is age. “As we get older, our ability to absorb B12 decreases,” says Norton, “which can leave us feeling exhausted.” In the UK, studies suggest that the prevalence of vitamin B12 deficiency is one in 10 people aged 75 and over, and one in 20 aged 65-74. For those under 60, it’s estimated to be around 6%.
Want to know what the real benefits of vitamins are?
Asides from age and diet, the main cause of B21 deficiency is an autoimmune condition called pernicious anaemia. Before we explain this condition further, let’s start with a quick science recap. “When B12 reaches your stomach, acids and enzymes unbid it into its purest form,” explains Lester, “from here, it combines with a protein called intrinsic factor (IF) which allows B12 to be absorbed in your small intestine.”
Pernicious anaemia causes your immune system to attack the cells in your stomach that produce IF so your body is no longer able to absorb vitamin B12. Similarly, as we age, we produce less IF which is why deficiencies are more prevalent among older age groups.
What are the symptoms of vitamin B12 deficiency?
“Although it is not needed in high amounts, B12 is water soluble and stores need to be replenished regularly,” says Norton. If stores run low or you become deficient, several symptoms can manifest, including:
- Fatigue
- Shortness of breath
- Weakness
- Numbness and tingling
- Brain fog
- Mood fluctuations
- Anxiety
- Hair loss
- Pale skin
- Weight loss
How can you find out if your vitamin B12 deficient?
“To find out if you’re deficient in vitamin B12, you need to be tested,” says Lester. A blood test from your doctor can tell you what your numbers are which, according to Lester should be between 500-700. “This standard test only informs you of what is available within the blood,” Norton points out, “rather than what the body is able to use.” For a more sensitive test, Norton recommends homocysteine and MCV.
Top tip? “Request a blood test to assess iron and vitamin B12,” says Norton, “as often deficiency symptoms are very similar and the two can be confused."
Vitamin B12 foods
If you’re aged between 19 to 50 years, the government recommends consuming at least 1.5ug of vitamin B12 a day. “Bear in mind, official recommendations don't account for individual health, diet or socioeconomics,” warns Norton, “it’s easy to become low in B12 due to diet, stress or gut issues.”
To up your intake or maintain levels, look to oily fish, meats, eggs, milk, yoghurt, and cheese. “If you prefer not to eat animal foods, make sure you eat foods fortified with vitamin B12,” says Lawson – one example is cereal.
Vitamin B12 supplements
For those adhering to a strict vegan diet, the experts highly recommend supplementing. “Taking about 500 mcg a day may help to support your overall health,” says Lester who recommends the Nue Co’s MOOD. “It’s a multivitamin that delivers over 100% of your daily B vitamins, including B12. It also includes essential vitamins to aid the metabolism of serotonin, dopamine and melatonin.”
If you have genetic difficulties metabolising vitamin B12, Norton recommends seeking out supplements that are naturally derived as opposed to those synthetically generated. Her go-to? Wild Nutrition’s Food-Grown Vitamin B12 Plus – “as well as B12, it contains organic beetroot powder: a natural source of iron which is great for blood-building; and nitric oxide, to support a healthy cardiovascular system.”
