Vitamin B12 is vital for various bodily functions, including nerve health, red blood cell formation, and cognitive well-being. However, many individuals remain unaware of their deficiency until they experience significant symptoms. According to Andreea Nitescu, a registered dietitian and molecular biologist, vitamin B12 deficiency commonly impacts multiple systems within the body simultaneously.
Nitescu emphasizes, “Vitamin B12 deficiency often manifests through symptoms that are physical, neurological, or cognitive, affecting both the nervous system and the blood.”
Below are six prevalent signs indicating that your B12 levels may be low, including one that specifically affects memory and concentration.
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1. Tingling or ‘Pins-and-Needles’ Sensations
A prominent early indicator of low B12 is the sensation of tingling in the hands or feet, known as paresthesia. This occurs when nerves lack adequate protection.
Nitescu notes, “B12 is essential for maintaining the myelin sheath around nerves. Low levels can lead to numbness or tingling in the extremities.” If left untreated, this deficiency can result in severe and irreversible nerve damage.
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2. Extreme Fatigue and Low Energy
Constant fatigue, even following adequate sleep, can be another sign of a B12 deficiency. This vitamin is crucial for red blood cell production and energy metabolism.
Nitescu explains, “B12 is necessary for red blood cell formation and for generating cellular energy.” Low levels hinder oxygen delivery throughout the body, often resulting in ongoing fatigue and reduced exercise capacity.
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3. Weakness or Muscle Fatigue
Not only does low B12 sap energy, but it can also weaken muscles. Individuals may find themselves becoming fatigued more easily during physical activities or feeling generally weaker.
According to Nitescu, “Reduced oxygen delivery to tissues caused by B12-deficient anemia can lead to overall weakness.” This symptom frequently occurs when the deficiency affects red blood cell production over time.
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4. Pale or Yellowish Skin
Alterations in skin color can serve as a subtle warning sign of vitamin B12 deficiency.
Nitescu explains, “Impaired red blood cell production can result in paleness, while the breakdown of red blood cells may cause a yellowish tint.” Such changes are often overlooked but can indicate an underlying nutrient deficiency.
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5. Sore or Swollen Tongue (Glossitis)
A tongue that appears sore, swollen, or unusually smooth can indicate a B12 deficiency, although it’s frequently dismissed.
Nitescu notes, “A smooth, inflamed, or burning tongue is a classic yet often ignored sign of B12-related anemia.” This symptom arises because the cells in the mouth rapidly divide and are especially susceptible to nutrient deficiencies.
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6. Cognitive and Mood Changes
A B12 deficiency can adversely affect cognitive function, sometimes even before physical symptoms are evident.
Nitescu explains, “This includes difficulties with memory, concentration, confusion, irritability, and depressive symptoms, which may arise even prior to the onset of anemia.” Many people attribute these cognitive issues to stress or aging, which can delay an accurate diagnosis.
How to Support Healthy B12 Levels
Addressing or preventing a B12 deficiency should begin with dietary changes. “Vitamin B12 is found naturally in animal products such as meat, fish, shellfish, eggs, and dairy,” notes Nitescu. Therefore, individuals who consume limited or no animal products are at a higher risk and may require supplementation.
If you’re considering supplementation, the type of B12 is important. “Methylcobalamin and adenosylcobalamin are the active forms the body utilizes,” she explains. In contrast, cyanocobalamin must be converted first and may be less effective for many individuals. Research suggests that cyanocobalamin could negatively affect the gut microbiome over time. Absorption issues can complicate the process of addressing deficiencies.
Factors such as alcohol consumption, low stomach acid, and specific medications like proton pump inhibitors or metformin, as well as digestive disorders, can all hinder B12 absorption. In such cases, “sublingual B12 or injectable forms may be more effective for restoring and maintaining healthy levels,” advises Nitescu.
If you recognize symptoms like tingling, fatigue, or memory lapses, checking your B12 levels could be a crucial step toward safeguarding your energy, nerve function, and brain health.
