The Surprising Link Between Vitamin B12 and Energy Levels

Do you often feel tired, weak or sluggish? While there can be many reasons for low energy, one surprising cause may be a deficiency in vitamin B12. This essential nutrient plays a key role in energy production in the body. Let's take a closer look at the important connection between vitamin B12 and your get-up-and-go.

What is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is crucial for many functions in the body. It is one of eight B vitamins that help convert the food you eat into glucose, which gives you energy. Vitamin B12 is also vital for:

• Producing red blood cells that carry oxygen to your body's tissues

• Keeping the nervous system healthy

• Creating DNA, the genetic material in all cells

• Preventing megaloblastic anaemia that makes people tired and weak1

Vitamin B12 is naturally found in animal foods, including meats, fish, poultry, eggs and dairy. It can also be added to some foods and is available as an oral supplement or injection.2

How Does Vitamin B12 Affect Energy Levels?

Vitamin B12 is essential for energy production in two main ways:

1. Red Blood Cell Production: Vitamin B12 is required for the development of healthy red blood cells. These cells are responsible for delivering oxygen to the body's tissues, which is essential for energy production. Without enough vitamin B12, the body produces larger and irregular-shaped red blood cells that cannot move from the bone marrow into the bloodstream at an appropriate rate, causing megaloblastic anaemia.3 Symptoms of this condition include fatigue and weakness.

2. Conversion of Food to Energy: Vitamin B12 plays a key role in the metabolism of proteins, fats and carbohydrates. It helps enzymes break down these nutrients and convert them into usable energy for the body's cells.4 A deficiency in B12 can slow down this process, leading to fatigue and low energy.

While vitamin B12 is crucial for energy production, it's important to note that it doesn't directly provide energy like calories from food do. Rather, it enables the body to use the energy obtained from food efficiently.5

Signs and Symptoms of Vitamin B12 Deficiency

Vitamin B12 deficiency can develop slowly and worsen over time if left untreated. Some common signs and symptoms include:6

• Fatigue and weakness

• Constipation

• Loss of appetite

• Weight loss

• Numbness and tingling in hands and feet

• Difficulty maintaining balance

• Depression

• Confusion, poor memory and dementia

• Soreness of the mouth or tongue

If you experience any of these symptoms, it's important to see your GP and get your vitamin B12 levels checked.

Who is at Risk of Vitamin B12 Deficiency?

While anyone can develop vitamin B12 deficiency, some people are at a higher risk:7

• Older adults: As you age, your body's ability to absorb vitamin B12 from food decreases.

• Vegetarians and vegans: Vitamin B12 is primarily found in animal products, so those following plant-based diets are at a higher risk of deficiency.

• People with gastrointestinal disorders: Conditions like Crohn's disease, celiac disease and chronic atrophic gastritis can interfere with vitamin B12 absorption.

• Those who have had gastrointestinal surgery: Surgeries involving the stomach or small intestine, such as weight loss surgery, can affect vitamin B12 absorption.

• People taking certain medications: Some drugs, such as metformin for diabetes and proton pump inhibitors for acid reflux, can reduce vitamin B12 absorption.

How to Boost Your Vitamin B12 Intake

The recommended daily intake of vitamin B12 varies by age:8

• Birth to 6 months: 0.4 mcg

• 7–12 months: 0.5 mcg

• 1–3 years: 0.9 mcg

• 4–8 years: 1.2 mcg

• 9–13 years: 1.8 mcg

• 14 years and older: 2.4 mcg

• Pregnant women: 2.6 mcg

• Breastfeeding women: 2.8 mcg

To ensure you're getting enough vitamin B12, focus on eating a variety of B12-rich foods, such as:

• Beef liver: 70.7 mcg per 3 ounces

• Clams: 17 mcg per 3 ounces

• Tuna: 9.3 mcg per 3 ounces

• Salmon: 4.8 mcg per 3 ounces

• Beef: 1.5 mcg per 3 ounces

• Milk: 1.2 mcg per cup

• Egg: 0.6 mcg per one whole9

If you follow a vegan or vegetarian diet, look for foods fortified with vitamin B12, such as some plant milks, breakfast cereals and nutritional yeast. You may also need to take a vitamin B12 supplement to ensure you're meeting your needs.10

When Supplements May Be Necessary

In some cases, getting enough vitamin B12 from diet alone may not be possible. Your doctor may recommend supplements if you:11

• Have pernicious anaemia or other conditions that affect vitamin B12 absorption

• Follow a strict vegan diet

• Are over age 50 and don't get enough vitamin B12-rich foods

• Take medications that interfere with vitamin B12 absorption

Vitamin B12 supplements are available in oral form, as sublingual tablets that dissolve under the tongue, or as injections that a healthcare provider administers. Talk to your doctor about which form and dose is right for you.

The Bottom Line

Vitamin B12 plays a vital role in keeping your energy levels up by enabling your body to produce healthy red blood cells and convert food into usable energy. A deficiency in this essential nutrient can leave you feeling fatigued and weak. To keep your B12 levels topped up, include plenty of B12-rich foods in your diet or consider supplements if you're in a high-risk group. If you suspect you may be deficient, see your GP for a blood test and appropriate treatment. With adequate vitamin B12, you'll be well on your way to more energetic days.

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