Vitamin B12 is an essential nutrient that helps keep your body functioning properly. From supporting healthy nerves to producing red blood cells and helping release energy from food, this vitamin plays a vital role in your overall health.
Many people only learn about the importance of vitamin B12 when they develop a deficiency and start experiencing symptoms such as tiredness, weakness, or tingling in their hands and feet.
This guide explains the health benefits of vitamin B12, its functions in the body, the best food sources, signs of deficiency, and who may benefit from supplements.
What Are the Key Health Benefits of Vitamin B12?
Vitamin B12 helps:
- Produce healthy red blood cells
- Maintain a healthy nervous system
- Support normal brain function
- Help the body release energy from food
- Helps reduce tiredness and fatigue in people with a vitamin B12 deficiency
- Support DNA production and cell division
- Help the body use folate effectively
- Supports normal cell growth and contributes to healthy development during pregnancy
Vitamin B12 at a Glance
|
Fact |
Information |
|
Recommended intake for adults |
1.5 micrograms (mcg) per day |
|
Main functions |
Red blood cell production, nerve health and DNA synthesis |
|
Common deficiency symptoms |
Fatigue, weakness, tingling, memory problems |
|
Main food sources |
Meat, fish, eggs, dairy products and fortified foods |
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Groups at higher risk |
Vegans, older adults and people with digestive conditions |
What Is Vitamin B12?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that belongs to the B-vitamin family. It is found naturally almost exclusively in animal-based foods.
Unlike some nutrients, the body cannot make vitamin B12 on its own. This means you need to get it from your diet or, in some cases, from supplements.
According to the NHS, adults aged 19 to 64 need around 1.5 micrograms of vitamin B12 each day.
What Are the Health Benefits of Vitamin B12?
1. Supports Energy Production
One of the key vitamin B12 functions is helping the body release energy from the food you eat.
Vitamin B12 supports normal energy production rather than providing an immediate stimulant effect. It helps your body convert food into usable energy.
Does Vitamin B12 Give You More Energy?
If you have low vitamin B12 levels, correcting the deficiency can help:
- Help restore energy levels
- Help reduce tiredness
- Improve your sense of wellbeing
- Support daily physical and mental performance
However, taking extra vitamin B12 is unlikely to increase energy levels if your vitamin B12 levels are already normal.
2. Helps Reduce Tiredness and Fatigue
Feeling constantly exhausted can sometimes be a sign of vitamin B12 deficiency.
Without enough vitamin B12, the body struggles to make healthy red blood cells that carry oxygen around the body. As a result, you may experience:
- Persistent tiredness
- Weakness
- Lack of energy
- Shortness of breath
- Difficulty concentrating
For people with a deficiency, increasing vitamin B12 levels may help reduce tiredness and fatigue.
3. Supports Healthy Red Blood Cell Production
One of the most important benefits of vitamin B12 is its role in producing red blood cells.
Without enough vitamin B12, red blood cells become unusually large and do not work properly. This can lead to vitamin B12 deficiency anaemia, called megaloblastic anemia.
Symptoms may include:
- Extreme tiredness
- Pale skin
- Dizziness
- Headaches
- Heart palpitations
- Shortness of breath
4. Helps Keep the Nervous System Healthy
The essential vitamin B12 is needed to maintain healthy nerve cells and protect the myelin sheath, which is the protective coating around nerves.
Low vitamin B12 levels can cause:
- Pins and needles
- Numbness
- Muscle weakness
- Difficulty walking
- Problems with balance
In some cases, prolonged deficiency can cause permanent nerve damage if it is not treated.
5. Supports Brain Function
The importance of vitamin B12 also extends to brain health.
Vitamin B12 helps support:
- Memory
- Concentration
- Normal neurological function
- Communication between nerve cells
Some studies have found that low vitamin B12 levels are associated with cognitive decline in older adults. However, there is currently insufficient evidence to show that vitamin B12 supplements improve memory in people who are not deficient.
6. Supports Mood and Mental Wellbeing
Vitamin B12 is involved in maintaining normal nervous system function, which may affect mood and emotional wellbeing.
Low vitamin B12 levels can sometimes contribute to symptoms such as:
- Low mood
- Irritability
- Poor concentration
- Mental fatigue
However, vitamin B12 supplements should not be used to treat depression unless a deficiency has been identified and a healthcare professional recommends this.
7. Helps Make and Repair DNA
Every cell in the body relies on vitamin B12 to help make and repair DNA.
DNA contains the instructions that allow cells to:
- Grow
- Divide
- Function normally
- Repair themselves
This is one of the reasons vitamin B12 is essential for overall health.
8. Supports Healthy Pregnancy
Vitamin B12 contributes to normal cell growth and supports the development of the baby's nervous system during pregnancy.
Women following vegetarian or vegan diets should pay particular attention to their vitamin B12 intake, as they may be at greater risk of deficiency.
If you are pregnant and concerned about your vitamin B12 levels, speak to your GP or midwife.
9. Helps the Body Use Folate
Vitamin B12 and folate work closely together.
Both nutrients are needed for:
- Red blood cell production
- DNA synthesis
- Cell division
A deficiency in vitamin B12 can interfere with the body's ability to use folate effectively.
Signs of Vitamin B12 Deficiency
Vitamin B12 deficiency often develops gradually and symptoms may be easy to overlook.
Common symptoms include:
- Extreme tiredness
- Weakness
- Shortness of breath
- Pale or yellowish skin
- A tingling sensation, often described as pins and needles
- Muscle weakness
- Memory problems
- Poor concentration
- Difficulty walking
- An inflamed or sore tongue
- Blurred vision
Who Is Most at Risk of Vitamin B12 Deficiency?
Some people are more likely to develop a vitamin B12 deficiency, including:
- Older adults, as vitamin B12 absorption can decrease with age.
- Vegans and some vegetarians, because vitamin B12 is not naturally found in plant foods.
- People with digestive conditions, such as coeliac disease, Crohn's disease, or pernicious anaemia, which can affect vitamin B12 absorption. Pernicious anaemia is one of the most common causes of vitamin B12 deficiency because it prevents the body from absorbing vitamin B12 properly.
- People taking certain medications, including metformin and proton pump inhibitors (PPIs).
- People who have had stomach or bowel surgery, such as gastric bypass surgery.
Foods Rich in Vitamin B12
Good sources of vitamin B12 include:
- Meat
- Fish
- Milk
- Cheese
- Eggs
- Some fortified breakfast cereals
Should You Take Vitamin B12 Supplements?
Many people obtain enough vitamin B12 through food alone.
However, supplements may be beneficial for:
- Vegans
- Older adults with low vitamin B12 levels
- People with absorption problems
- Individuals diagnosed with a deficiency
The NHS states that taking 2mg (2,000 micrograms) or less per day of vitamin B12 supplements is unlikely to cause harm.
If you think you may have a deficiency, speak to your GP before starting supplements.
If you're looking to support your vitamin B12 intake, our range of Vitamin B12 supplements is available in multiple strengths to help you choose the option that best suits your individual needs.
Can You Take Vitamin B12 Every Day?
Yes. Vitamin B12 supplements can be taken daily if advised by your healthcare professional or if you are unable to obtain enough vitamin B12 through your diet.
Final Thoughts
The health benefits of vitamin B12 are far-reaching. This essential nutrient supports healthy red blood cells, nerve function, brain health, DNA production and normal energy release from food.
Most people in the UK can obtain enough vitamin B12 through a balanced diet. However, certain groups—including vegans, older adults and people with digestive conditions—may need additional support.
If you are experiencing ongoing fatigue, weakness, or other symptoms of deficiency, speak to your GP about whether a vitamin B12 test may be appropriate.
Medical Disclaimer: This article is for informational purposes only and should not replace professional medical advice, diagnosis or treatment. Always consult your GP or another qualified healthcare professional if you have concerns about your vitamin B12 levels or symptoms of deficiency.
