Around a third of UK adults are not getting enough vitamin B12 in their diet, according to recent YouGov data – yet only one in eight of us takes a daily Âsupplement to boost levels.
Fatigue, brain fog and poor Âmemory have all been linked to ÂB12 deficiency. So should we be taking supplements to make up the shortfall?
What does vitamin B12 do?
‘Vitamin B12 is essential for three main things in the body: energy Âproduction; nervous system health; and red blood cell formation,’ says nutritionist Alexa Mullane.
‘It plays a vital role in metabolising Âproteins and fats from our food into energy, and it acts as a co-factor to some enzymes that help break down food, meaning it helps our bodies to use energy from food efficiently.’
Which foods contain it?
‘B12 is found in animal products such as red meat, liver, fish, eggs and dairy products,’ explains nutritionist Ian Marber.
Good alternative sources of B12 for vegans and vegetarians are Ânutritional yeast, cereals and plant milks that are Âfortified with the vitamin.
‘Vitamin B12 plays a vital role in metabolising proteins and fats from our food into energy,’ says nutritionist Alexa Mullane
Who is at risk of B12 deficiency?
‘Our ability to absorb vitamin B12 from food reduces as we get older, roughly around age 55, as the stomach produces less of a protein called intrinsic factor as we age,’ says Marber. ‘Without enough intrinsic factor you won’t absorb B12.’
Mullane adds: ‘People over the age of 70 are more at risk of an autoimmune Âdisease called Âpernicious anaemia, which destroys the stomach cells that aid absorption of B12’.
What are the symptoms of a vitamin B12 deficiency?
Symptoms can include unexplained fatigue, pale skin, a sore tongue, pins and needles, and neurological symptoms such as numbness and confusion resulting from a lack of healthy blood cells.
A visit to the GP and a blood test is the best way to assess whether you’re Âvitamin B12 deficient.
Supplements for B12 can be taken as tablets or injections, and can be prescribed by a doctor
Unexplained fatigue and other symptoms such as confusion are possible side-effects
Are vitamin B12 supplements worth taking?
B12 supplements can be taken in tablet form or as an injection. A doctor will be able to prescribe the best dosage.
‘Injections may be more effective because they bypass the digestive Âsystem,’ says Mullane. ‘This helps people with pernicious anaemia and older people whose absorption is more likely to be compromised.’
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Common brain fog and fatigue suffered by millions of women in their 50s could be ‘reversed’ with a simple dose of this ‘miracle’ supplement. Here’s how to get it from your GP