(7/15/25) Vitamin B12, or cobalamin, has many important roles in the body. It is necessary for red blood cell formation, DNA synthesis, nervous system function, cellular metabolism, and energy production.
Some common signs of B12 deficiency include:
- Fatigue and weakness
- Neurological manifestations such as numbness, tingling, challenges with cognition and word recall
- Psychological symptoms such as depression or irritability
Certain diets, medications, and medical conditions can increase your risk of developing a Vitamin B12 deficiency:
- Following a vegan/plant-based diet.
- Pernicious Anemia- Pernicious anemia is an autoimmune disease affecting the cells in the body that produce Intrinsic Factor (IF) which is necessary for B12 absorption
- Gastrointestinal conditions such as H. pylori infection, Gastritis, Crohn’s and Celiac diseases can damage the mucosa of the stomach and small intestine, inhibiting the digestion and absorption of Vitamin B12
- Alcohol use disorder
- History of bariatric surgery
- Long term use of certain medications such as proton pump inhibitors (PPIs) and Metformin
- Elderly individuals are more susceptible to B12 deficiency
Nutrition to improve B12 levels:
Eat foods rich in Vitamin B12: meat, fish, poultry, eggs, dairy, fortified breakfast cereals, nutritional yeast.
Address any underlying digestive issues that may be contributing to poor absorption.
Consider B12 supplements (if indicated based on lab work) if you follow a plant-based diet or take certain medications.
Fun Fact:
In addition to obtaining Vitamin B12 from food, Vitamin B12 is also produced by certain bacteria in the human digestive tract!
Reference:
Ross, A. C., Caballero, B., Cousins, R. J., Tucker, K. L., & Ziegler, T. R. (2012). Modern nutrition in health and disease: Eleventh edition. Wolters Kluwer Health Adis (ESP).1
