Are you feeling tired and jumpy? Maybe you have a bit of brain fog, a sore mouth or tingling in your fingers or toes? It might be worth checking your Vitamin B12 levels.

Vitamin B12 is an important member of the B vitamin family. It is essential for making red blood cells, which transport oxygen around the body, which is why low levels can lead us to feel fatigued and struggle to think. It is also essential to support our nervous system function and for repairing nerve damage. Vitamin B12 also has a part to play in heart health and our DNA processes. 

Given its importance to our well-being, there are some challenges to maintaining our levels.  Firstly, dietary sources are mostly from animals, so with the increase of plant-based diets vitamin B12 levels are at risk.  However, assuming we are consuming good levels of vitamin B12, the next consideration is can our digestive system extract it from our food. Our first requirement is having sufficient stomach acid to break down B12 from the food we eat. Then we need to excrete enough of a chemical called “intrinsic factor” which allows for the absorption of B12 through the gut.  Both stomach acidity and intrinsic factors can decline with age, which is why we can often find ourselves low in B12 as we get older. 

Vitamin B12 is water soluble and is affected by heat, so it can be affected by overcooking. Also being a water-soluble vitamin we need to consume it regularly to maintain healthy levels. 

Who might need Vitamin B12 support?

• Vegans and vegetarians can often be at risk of low B12, as there are limited foods that contain this nutrient in plant-based form.  
• The elderly are at risk as the digestive system weakens. Also, those having more of a “tea and toast” diet may not be consuming the food rich in this essential B vitamin.
• People taking medications that affect stomach acidity and some blood sugar medication. Also, people who take lots of antacid tablets.
• Pregnant women.
• Those who have experienced nerve damage.
• People with digestive issues. 

What are some good sources of Vitamin B12?

• Meat, fish and shellfish.
• Dairy products  and eggs
• Plan sources include mushrooms, nutritional yeast,  tempeh and seaweed, algae, and fortified foods.

For those people who are concerned that their vitamin B12 might be low, you can get a simple blood test from your doctor. Quite often iron and folic acid levels are tested with vitamin B12, as low levels of these nutrients are also linked with fatigue.