We roughly know the nutrients we need in our diet: protein, iron-rich leafy greens and fibre (to keep you regular), but how many of us are hot on vitamin B12? In fact, does anyone know what it does? Given the vitamin is essential for many of our bodily functions, it’s kind of crazy that it doesn’t get a good go in the spotlight. But, below we’ve rounded up exactly why you need it and the signs you might be lacking it in your diet.
What is vitamin B12?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin, that’s essential to many bodily functions (more on that below). Your body doesn’t make B12 on its own, so you have to consume it through animal products, like meat, or supplements. And, since it can’t be stored in excess amounts, it needs to be replenished frequently.
What does vitamin B12 do?
“Vitamin B12 is important for keeping your nerves healthy and making DNA and red blood cells,” explains Shenaz Shariff, founder of The Face and Body Clinic, Nutritionist Expert and Member of the British Association for Nutrition and Lifestyle Medicine. It also helps keep your skin, hair and nails healthy.
“Without it, your body struggles to produce enough healthy red blood cells, which can lead to a number of health problems,” notes Jessica Sepel, founder of JSHealth Vitamins & Expert Nutritionist. Here are the signs you need to up your vitamin B12 intake.
6 signs you’re not getting enough vitamin B12
Low energy, fatigue, brain fog and memory problems
“One of the first signs of vitamin B12 deficiency is a lack of energy or fatigue, especially if your experiencing this even after sleeping,” explains Reema Pillai, dietitian at Dietitian Fit. This, in turn can impair cognitive function. One study found that low vitamin B12 levels were associated with poorer attention and memory.
Mood swings
Another knock-on effect of insufficient vitamin B12? “I often see people struggling with mood swings as a result,” notes Jessica. One study found a link between low vitamin B12 levels and depression. This is thought to be in part due to B12’s ability to boost serotonin, the chemical that helps regulate moods.
Tingling in your hands and feet
“You might also notice tingling in your hands and feet,” says Jessica. This is because vitamin B12 is involved with developing nerve function, and when it’s disrupted (by a lack of vitamin B12) it can cause pins and needles.
Headaches
“Other signs of a vitamin B12 deficiency include headaches,” says Reema. Since vitamin B12 supports your central nervous system (which includes your spinal cord and brain), a deficiency can lead to neurological symptoms, such as headaches.
Anaemia and pale skin
“You could also see your skin becoming pale or yellowish,” says Shenaz. Vitamin B12 deficiency can trigger anaemia, due to low levels of red blood cells or blood cells that aren’t functioning properly, and this in turn can cause skin to appear pale. It can also trigger jaundice (which sees skin appear yellow).
Breathlessness
Also linked with malfunctioning red blood cells, low vitamin B12 levels can cause breathlessness since it inhibits the red blood cells’ ability to carry oxygen around the body.
Why might you be low in vitamin B12?
“This often happens if you don’t eat enough B12-rich foods like meat, fish, eggs or dairy, especially if you’re vegetarian or vegan,” says Shenaz. “It could also be that your body is having trouble absorbing B12 due to digestive issues or age,” says Jessica.
What can you do to boost vitamin B12?
“To prevent deficiencies from developing, ensure your diet is rich in vitamin B12,” says Reema. “Sources include a range of meat, fish, dairy and eggs [as above], as well as fortified cereals, nutritional yeast and certain plant based milk alternatives. Plant foods do not naturally contain B12, so it is important to consider a supplement if you do not eat animal products, or ensure your foods are fortified with B12,” she adds. “As always, consult with your trusted health professional if you suspect a deficiency – they may recommend a blood test and tailored supplementation,” notes Jessica.
For more from GLAMOUR’s Senior Beauty Editor, Elle Turner, follow her on Instagram @elleturneruk
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