Vitamin B12 is one of the most important vitamins for the human body, but it is also one of the most deceptive. It is a water-soluble vitamin, which means that theoretically excess amounts are excreted in urine, but here it has a unique "patent": Unlike other vitamins from the same family, B12 can be stored in the liver for a long period (between two to 5 years!). This is an advantage on one hand, but on the other hand it is also a disadvantage – because when there is a deficiency, it develops very slowly and under the radar, until it erupts all at once.
The brain "gets confused" - why does it feel like stress? A B12 deficiency produces effects that are almost completely identical to a state of chronic stress. When it is lacking, our nervous system becomes more sensitive and more "exposed".
The result is a series of signs that we tend to attribute to workload or the security situation:
- Low mood and gloominess: Impairment in the production of neurotransmitters that calm us.
- Insomnia: Difficulty falling asleep despite severe fatigue.
- Hair loss: The body prioritizes vital organs and stops investing in "luxuries" like hair.
- Weakness and brain fog: A feeling of difficulty concentrating or retrieving words from memory.
- Craving sweets: The body looks for available and immediate energy to compensate for deep exhaustion.
In addition, pay attention to the "silent signs": A sensation of numbness or tingling (like ants) at the fingertips, or a tongue that looks too smooth and red. These are classic warning signs of the nervous system.
Depression and heart disease: A study published in the "Journal of Nutrition" showed a direct connection between low levels of B12 and an increased risk of depression. The researchers emphasized that among people suffering from deficiency, correcting the levels can lead to a significant and immediate improvement in mood.
Another critical point comes from a study in the journal "Circulation": A B12 deficiency causes an increase in homocysteine levels – a toxic substance that at high levels damages the walls of blood vessels and constitutes a risk factor for heart disease and stroke. B12 is the "cleaner" whose role is to neutralize this substance and protect our heart.
Where is it found in food? Vitamin B12 is found naturally only and exclusively in animal products:
Red meat and poultry: The main sources (although less relevant for those who avoid them).
Fish: Salmon and tuna are relatively rich in it.
Dairy products and eggs: Contain smaller amounts, but still constitute an important source for vegetarians.
Fortified foods: Breakfast cereals, energy bars and milk substitutes (soy/almond) are fortified with synthetic B12, just like the one found in capsules.
It is important to debunk a myth: Plant-based sources such as algae (spirulina) sometimes contain a substance similar to B12 but the body cannot use it, and therefore they are not considered a reliable source.
Who is at high risk of deficiency?
1. Vegans and vegetarians: Since the source is from animals, the likelihood of deficiency without supplementation is very high.
2. People aged 60 and over: With age, the body's ability to extract the vitamin from food decreases significantly.
3. Digestive system issues: Those who suffer from heartburn, helicobacter, or take acid-reducing medications (such as Omeprazole). In the stomach there is a special protein called the "intrinsic factor" that is essential for absorption of the vitamin – damage to the stomach means impaired absorption.
4. People with diabetes: Regular use of the medication Metformin (Glucophage) may lower B12 levels in the blood.
5. Pregnant and breastfeeding women: The body is in an "increased demand", and if the stores are not full in advance, a deficiency may develop.
In summary - do not rely only on the "norm": Vitamin B12 is critical for our daily functioning, especially in times of stress. A deficiency may lead to irreversible neurological damage if it is not treated in time.
When you look at blood test results, it is important to know that the laboratory's normal range is very wide. If you feel symptoms of fatigue, lack of concentration or low mood, and your result is in the lower part of the norm (for example below 350), it is advisable to show the test to a doctor. This does not mean there is danger, but it is definitely a sign to pay attention to your stores before they are truly depleted.