Could You Be at Risk of Vitamin B12 Deficiency?

Vitamin B12 is an essential nutrient your body needs to function properly—but it’s surprisingly easy to overlook. Many people live with low B12 levels without realizing it, until symptoms like fatigue, numbness, or memory issues start to appear.

Let’s explore why B12 is important, who’s most at risk of deficiency, and how you can keep your levels healthy through diet and supplements.

Why Is Vitamin B12 Important?

Vitamin B12 supports several critical functions in your body, including:

• Energy production – B12 helps convert food into usable energy.

• Red blood cell formation – It plays a key role in preventing certain types of anemia.

• Nervous system health – B12 supports nerve cells and promotes healthy brain function.

• DNA synthesis – It helps your body create and repair genetic material.

A deficiency can impact your mood, memory, and physical coordination, and in severe cases, may lead to permanent nerve damage.

Real Example: The Impact of Deficiency

A 62-year-old man experienced symptoms such as numb hands, difficulty walking, depression, and memory loss over two months. The cause? A severe B12 deficiency. This case underscores how vital it is to ensure adequate intake, especially as we age. You can also read these case studies about vitamin B12.

Who Is Most at Risk of Vitamin B12 Deficiency?

Certain groups of people are more likely to develop a B12 deficiency:

• Older adults – Stomach acid production decreases with age, making B12 harder to absorb.

• People with digestive disorders – Conditions like Crohn’s disease or celiac disease affect nutrient absorption.

• Post-surgery patients – Especially those who’ve had bariatric surgery or bowel resection.

• Vegans and vegetarians – Since B12 is mostly found in animal products.

• People taking certain medications – Like metformin (for diabetes) or proton pump inhibitors (for acid reflux), which can interfere with B12 absorption.

If you fall into any of these categories, it's a good idea to monitor your B12 levels regularly through blood tests.

Natural & Fortified Sources of Vitamin B12

Because the body doesn’t produce B12 on its own, it must come from food or supplements.

Best Food Sources:

• Liver and kidneys (especially from lamb or beef)

• Fish like salmon, tuna, and sardines

• Shellfish like clams

• Red meat and poultry

• Eggs and dairy products (milk, cheese, yogurt)

Fortified Options (Great for Vegetarians & Vegans):

• Fortified breakfast cereals

• Nutritional yeast with added B12

• Plant-based milks (soy, almond, oat) with added B12

Most plant-based sources contain only inactive forms of B12, which are not well absorbed by the body. Therefore, supplementation is often recommended for those on a vegan diet.

How to Maintain Healthy B12 Levels

If your intake from food isn’t enough, supplements are a safe and effective option. B12 is available in many forms, including:

• Tablets (like Vitamin B12 1000 mcg)

• Sublingual (under the tongue) dissolvable tablets

• B12 injections (recommended for those with severe deficiency or absorption issues)

• Multivitamins with B12 included

Even mild deficiencies can affect energy and mood, but the good news is they are often reversible with proper supplementation.

Final Thoughts

Vitamin B12 plays a central role in keeping your body and brain functioning at their best. Deficiency can sneak up quietly and lead to serious health issues if left untreated. The good news? It’s easy to manage with the right food choices or supplements.

If you belong to an at-risk group or experience symptoms like tiredness, mood swings, or memory issues, consider getting your B12 levels checked. Early action can help you stay energized, focused, and healthy.