6 signs you might have a vitamin B12 deficiency

While it was previously thought that vitamin B12 deficiencies mainly affect the elderly, a recent study by the World Health Organisation suggests the real numbers could be higher than previously thought among younger people, too.

Here are six signs you night need to get a blood test.

YOU’RE MOODY AND CAN’T STOP CRYING

A lack of B12 can mess with your mental health and can eventually lead to anxiety or depression. How so? Low B12 levels aff ect the production of neurotransmitters serotonin and dopamine, which regulate mood, so look out for any changes in behaviour.

YOU’RE TIRED CONSTANTLY

Lacking the vitamin can also sap strength and energy, because it aff ects the red blood cells that carry oxygen to your vital organs, such as the heart and lungs. When you’re low on O2, you feel wiped out all the time, no matter how much sleep you get.

YOUR BALANCE IS SHOT

Without the protection of B12, the nerves in your spinal cord can wither, leaving you dizzy and wobbly. Unless you’re wearing skyscraper stilettos, stumbling regularly isn’t normal. Report ongoing instances of feeling off-kilter as soon as you notice them.

YOUR MEMORY HAS GONE AWOL

That potential nerve damage mentioned above? It can affect your brain, too, leaving you feeling confused or forgetful. We all have our goldﬁsh moments, but if you’re ﬁnding that word or name is just on the tip of your tongue all too often (and never off it), then book an appointment with your GP.

YOU FEEL PRICKLES

Experiencing a pins and needles sensation in your hands and feet? That could be low B12 stocks affecting nerve cells. Ignore it and the tingling feeling can become permanent, warns neurobehavioural scientist Joshua Miller.

YOUR TONGUE IS SMOOTH, THICK AND SHINY

A B12 deﬁciency could cause you to lose papillae – tiny, taste bud-containing bumps. As a result, your tongue may feel sore and your sense of taste may wilt, making even that spicy curry seem bland. It’s not common, but it’s worth being aware of.

Where you'll find B12

While you probably already know that orange juice provides vitamin C, awareness of B12 – and where to get it – is low.

“If you eat meat, ﬁsh or dairy foods, you should be able to obtain all the B12 you need from your diet,” says nutritionist Rhiannon Lambert. “It shouldn’t take too many diet tweaks to hit that daily target – it’s just a case of knowing what foods to ﬁ nd it in.”

Eat scrambled eggs made with a splash of milk for breakfast, a tuna salad for lunch or a salmon ﬁ llet for dinner and you’ll get what you need if your body’s running smoothly.

THE VEGAN SOLUTION

If you’re vegan, you’re at higher risk, but it’s still possible to get enough B12 from your diet. “Vegans can ﬁ nd B12 in a lot of plant-based foods, such as soy and nut milks, which are often fortiﬁed with B12 to help them get their daily quota,” says Lambert. Some breakfast cereals are also fortiﬁed with B12, though it might require some label-combing to be sure.

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