B-12 deficiency is more common than most people realize, affecting<\/a> around 6% of Americans younger than 60 and around 20% of those older than 60, though the exact numbers vary<\/a>. Many different causes can play into B-12 deficiency, including the food you eat, medications you take, and issues with absorption and your age, with older adults being more susceptible. <\/p>\n \u201cVitamin B12 deficiency is one of the few reversible causes of cognitive decline,\u201d said Dr. Majid Fotuhi<\/a>, a neurologist and adjunct professor at Johns Hopkins University. \u201cCatching it early can prevent long-term brain damage and restore mental clarity.\u201d<\/p>\n Here\u2019s what you need to know about vitamin B-12 and your brain, including why it\u2019s so essential, how to get enough of it and the ways a deficiency might show up. <\/p>\n How Vitamin B-12 Supports A Healthy Brain<\/p>\n Vitamin B-12 affects brain health<\/a> in many different ways. It helps build and maintain myelin, which is a protective covering around nerve fibers that allows brain cells to communicate quickly and efficiently. It also helps support DNA synthesis<\/a> and keeps brain tissue healthy over time. <\/p>\n B-12 is also essential for producing neurotransmitters like dopamine and serotonin, which help regulate mood, focus and motivation.<\/p>\n Another important role of vitamin B-12 is helping the body break down homocysteine, which is an amino acid that can build up when B-12 levels are low. Elevated homocysteine has been linked to increased oxidative stress and poorer blood vessel function, which can worsen cognitive decline<\/a>.<\/p>\n \u201cTogether, these roles make B-12 essential for sharp thinking, memory, and mental energy,\u201d Fotuhi said. <\/p>\n When B-12 levels are low, nerve signals can slow down or misfire, making brain cells more vulnerable to damage. Over time, a B-12 deficiency can lead to confusion, balance problems, slower thinking and difficulty concentrating. Some research has also linked higher homocysteine levels to cognitive decline and neurodegenerative conditions<\/a> like Alzheimer\u2019s disease and other forms of dementia.<\/p>\n Catherine Falls Commercial via Getty Images<\/p>\n Vitamin B-12 can be found in eggs, fortified cereal and more.<\/p>\n Signs You May Be Dealing With Low B-12<\/p>\n If you\u2019re low in vitamin B-12, you can experience symptoms<\/a> throughout your body. These include fatigue and weakness due to anemia, numbness or tingling in the hands and feet, heart palpitations, memory problems, difficulty concentrating<\/a>, trouble with balance, and mood changes like irritability, depression and apathy. <\/p>\n Anemia is common when someone has a B-12 deficiency, but you can experience neurological symptoms even without anemia when your B-12 levels are low, said Dr. Brian J. Copeland<\/a>, a neurologist at University Medical Center New Orleans.<\/p>\n Symptoms of a B-12 deficiency can develop gradually and may not be obvious at first, but they may worsen<\/a> over time. <\/p>\n \u201cSymptoms of a B-12 deficiency may not appear until B-12 levels are significantly low in the body,\u201d said registered dietitian Patricia Kolesa<\/a>. \u201cSerum vitamin B-12 levels of 200 pg\/ml or below<\/a> would confirm a deficiency, however measuring homocysteine and methylmalonic acid can also offer insight into vitamin B-12 activity.\u201d<\/p>\n In a recent study<\/a>, some older adults showed signs of cognitive and neurological issues despite B12 levels that were technically within the normal range but on the lower end. <\/p>\n If you\u2019re worried about your memory or experiencing fatigue or weakness, having trouble with balance, or dealing with any symptoms we\u2019ve mentioned, speaking with a health care professional and having your B-12 levels checked can be a helpful step in protecting your brain health.<\/p>\n \u201cVitamin B12 deficiency is common, underrecognized, and relatively easy to diagnose and treat,\u201d said Dr. Joel Salinas<\/a>, a clinical associate professor in the department of neurology at the New York University Grossman School of Medicine. \u201cBecause its neurologic and cognitive effects can mimic more serious brain disorders, it is routinely assessed in evaluations for cognitive decline.\u201d<\/p>\n Different Factors Can Put You At Risk For A B-12 Deficiency<\/p>\n Vitamin B-12 is crucial for the production of red blood cells<\/a>. In order for your body to get enough of it, you have to eat foods that contain B-12, and your body has to properly absorb the B-12. A protein called intrinsic factor that\u2019s released by cells in the stomach helps with B-12 absorption. Your body cannot make vitamin B-12 on its own, so if you don\u2019t eat enough foods rich in B-12, take B-12 supplements or have trouble with absorption for any reason, you could be at risk for a deficiency. <\/p>\n \u201cVegetarians and vegans are at increased risk for a B-12 deficiency, given that vitamin B-12 is primarily in animal food sources,\u201d Kolesa said. <\/p>\n People with gastrointestinal issues that affect B-12 absorption, like Crohn\u2019s disease or celiac disease, pernicious anemia, a history of stomach or bariatric surgery, or heavy alcohol use, may also be at risk for low B-12 levels. Older adults are also at higher risk for a B-12 deficiency because absorption often decreases with age. <\/p>\n People taking metformin<\/a> and acid-suppressing drugs like proton pump inhibitors<\/a> over long periods of time may also develop a B-12 deficiency and should be monitored, Salinas said.<\/p>\n What To Do If You Have Low B-12<\/p>\n Eating a diet rich in B-12 can help maintain healthy levels. Some good food sources include fish, meat, eggs, dairy, nutritional yeast and fortified breakfast cereals. But people who are deficient may need to take B-12 supplements orally or via injections. Your primary care doctor can test your levels through a basic blood panel to determine whether you\u2019re deficient or low in vitamin B-12.<\/p>\n \u201cOral B12 supplements are effective for most patients, while injectable forms are used in more severe cases,\u201d Salinas said. \u201cBlood testing is the most reliable way to determine whether dietary intake alone is adequate.\u201d<\/p>\n![\"Vitamin](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/6977bad51b00008b536fdf0c.jpeg\")
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