Low B12 Symptoms: Why You Need B12 and How to Get It

Why you need B12 and how to get it

I’m seeing a growing trend amongst clients and friends of an escalation of symptoms, which are finally diagnosed as a B12 deficiency.

Why is it taking months (if not years) to diagnose, and what steps can you take to ensure it doesn’t happen to you?

Signs and Symptoms of Low B12

One of the most striking aspects of low B12 is extreme fatigue and lethargy. Running so low on energy that there is none left to continue daily tasks.

Other common symptoms are confusion, poor memory recall, low mood-even depression, muscle weakness, dizziness, loss of appetite, headaches, pale skin, irritability, breathlessness and palpitations.

It’s a very long list, and those that have a genuine B12 deficiency can be left feeling extremely debilitated and worried about what may be happening to them. Just what is going on in the body?

B12 – one of the many water-soluble B vitamins – is a key factor in the manufacture of red blood cells. These carry oxygen around the body. It is involved in the manufacture of new DNA. It is also a critical component of brain and nerve health.

I’ve also written more about who may be at risk of B12 deficiency and why it can be so easily missed.

Food Sources of B12 – Why Vegans Must Be Careful

Vegetarians and especially vegans are at a distinct disadvantage. This is an animal-derived vitamin, found rich in red meats, organ meats, poultry and fish. It is also found in eggs and dairy.

Vegans may say that yeast extract, spirulina and nutritional yeast contain B12, but the amounts are minuscule and will not deliver the NRV (nutrient reference value (the old “RDA”) required every day.

If you follow a plant-based diet, you may find my article on how to be a healthy vegan helpful.

Why B12 Deficiency Can Take Years to Show

It can take 5 years to show up a deficiency – possibly less. Even though B12 is water-soluble (so not stored in fat cells in the body), the liver can store some B12 for up to 4 years (on average 2-4 years).

During the later stages, the 5th year (or even earlier), your body can start to show these deficiency signs and symptoms.

It is one reason why some vegans may feel they thrive on a vegan diet initially, but a few years in can feel quite depleted with typical symptoms of low energy and low mood.

The Critical Role of Stomach Acid

Stomach acid is a crucial aspect for the absorption of B12 alongside another stomach secretion called intrinsic factor.

Stomach acid cleaves apart B12 from the food whilst intrinsic factor helps its absorption into the bloodstream.

I explain this in more detail in my article on why stomach acid is so important to your health.

We take it for granted that throughout life our body is perfectly capable of digesting food, but unfortunately there are several factors that can interfere with this process.

Do you take stomach acid lowering medication? Certain types of medications like Rinitidine and Zantac block intrinsic factor, as well as lowering stomach acid.

Other PPIs (proton pump inhibitors) are designed to lower stomach acid, which may leave you with too little to effectively absorb B12.

Do you experience digestive symptoms like bloating, burping, even indigestion or acid reflux? These can all be signs of natural low stomach acidity, although these symptoms are usually treated as having too much!

If reflux or indigestion is part of your symptom picture, you may also find my article on natural remedies for heartburn and acid reflux helpful.

Are you experiencing stress in your life, since stress hinders the release of digestive secretions like stomach acid?

Are you over 40? Since as we age, our natural levels of stomach acidity start to decline.

Actions you can take now

You can request a B12 blood test from your GP or carry out a private test. Be aware that the “normal” range for B12 is very wide (185-960) so if you fall within the range – even if it’s on the low side – your GP may tell you your levels are OK.

If you experience the typical symptoms I list above, I would suggest your level is too low for you.

If your levels are very low you may be offered a series of B12 injections but it’s important to take action to keep your levels up going forward.

Review your intake of animal foods that are richest in natural B12.

But above all consider how well you are digesting food, especially in your stomach. You could try introducing bitter foods like rocket or chicory that encourage natural stomach acid secretions. But do also consider the impact of any stomach acid lowering medication.

I am trained as a PPI/Reflux practitioner and as a gut health expert understand the signs and symptoms of poor digestion. With the right guidance it may be possible to avoid PPI type medication but this requires the correct support alongside medical agreement too. I can also give guidance on the correct B12 supplement to take if required as choosing the right dosage and formula is important.

If you think you might be suffering a B12 deficiency or recognise some of the symptoms mentioned in the article, please don’t hesitate to book a free 20-minute discovery call.

Caroline x

Image of Caroline Peyton, Expert Nutritionist and Gut Health Expert — Caroline is a Professional Nutritionist, Naturopath based in Wiltshire.

FAQs

What are the symptoms of low B12?

Symptoms of low B12 can include extreme fatigue, low energy, poor memory, confusion, low mood, muscle weakness, dizziness, headaches, pale skin, irritability, breathlessness and palpitations. Some people may also experience nerve-related symptoms, such as tingling or pins and needles.

What foods are high in B12?

B12 is found mainly in animal-derived foods, including red meat, organ meats, poultry, fish, eggs and dairy products. This is why people following a vegan diet need to be especially mindful of reliable B12 sources.

Are vegans more at risk of B12 deficiency?

Yes, vegans can be more at risk of B12 deficiency because B12 is naturally found in animal-derived foods. Fortified foods or appropriate supplementation may be needed to maintain healthy levels.

Can low stomach acid affect B12 absorption?

Yes, stomach acid plays an important role in helping release B12 from food so it can be absorbed. Low stomach acid, digestive symptoms, stress, age and some acid-lowering medications may all affect B12 absorption.

How do you test for B12 deficiency?

You can request a B12 blood test through your GP or arrange a private test. It is important to understand that the “normal” range can be quite wide, so symptoms should also be considered alongside test results.

Should I take a B12 supplement?

If your B12 levels are low, supplementation may be helpful, but the right dosage and form matter. It is best to seek guidance, especially if you have symptoms, follow a vegan diet, take acid-lowering medication or have digestive concerns.

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