Vitamin B12 Deficiency: How to Recognize It and What to Do

Have you been feeling tired lately, running out of energy, or even experiencing frequent dizziness? It might not just be stress or lack of sleep – sometimes the problem lies deeper, in a vitamin deficiency that often goes unnoticed. Vitamin B12 is one of those “silent essentials” – crucial for the nervous system, red blood cell production, and energy levels [1].

And yet, studies show that up to 20% of people worldwide may be deficient in B12 [2]. The risk is even higher for those on plant-based diets, older adults, or people with digestive issues.

In this article, we’ll break down what B12 does in your body, how to spot deficiency symptoms, and most importantly – what you can do to support your health.

What is B12 and Why is it So Important?

Vitamin B12 (cobalamin) is a water-soluble vitamin that humans cannot produce themselves. Only bacteria can synthesize it, which means we need to get it through food or supplements [3].

B12 is involved in several vital processes:

• Red blood cell production – preventing anemia,

• Nervous system function – protecting nerve fibers with myelin,

• Energy metabolism – fueling your cells with ATP,

• DNA synthesis – enabling cell division and repair.

In simple words: B12 acts like the tiny screws that hold your body’s machinery together. If they loosen, the whole system begins to break down [4].

Why Do People Become Deficient?

There are several reasons, and often they go beyond just what you eat:

• Diet. Vegans and vegetarians who don’t consume fortified foods are at the highest risk [5].

• Digestive issues. Conditions like gastritis, celiac disease, or Crohn’s disease can block B12 absorption.

• Age. With age, stomach acid production declines, making B12 harder to release from food.

• Medications. Some acid-blocking drugs and metformin interfere with absorption [6].

• Genetics. In rare cases, certain people are genetically predisposed to poor B12 absorption.

Signs and Symptoms of B12 Deficiency

The tricky thing about B12 deficiency is that it develops slowly, and symptoms often overlap with other health issues. Common signs include:

• persistent fatigue and weakness,

• pale skin and shortness of breath,

• dizziness and headaches,

• memory lapses and poor concentration [7],

• tingling in hands and feet, nerve-related problems [8],

• mood swings, depression, or anxiety [9].

If you recognize several of these, it may be worth checking your B12 levels.

Who is Most at Risk?

• Vegans and vegetarians without fortified foods or supplements.

• Seniors (due to lower absorption capacity).

• People with gastrointestinal disorders.

• Patients on specific medications (e.g., metformin).

• Pregnant and breastfeeding women, as their B12 needs increase [10].

B12 and Blood Health: The Role of Beetroot and Aronia Juices

One of the first consequences of B12 deficiency is anemia. The body struggles to produce healthy red blood cells, leaving you tired and weak. While juices themselves don’t contain B12, they can still support blood health in other ways:

• Beetroot juice provides iron and nitrates, boosting oxygen delivery to muscles.

• Aronia juice is packed with anthocyanins and antioxidants that strengthen blood vessels and support heart health [11].

Together, they’re a natural way to support circulation and energy when your body is struggling.

B12 and the Nervous System: Nettle, Aloe Vera, and Sea Buckthorn Juices

Nerve damage is one of the most serious risks of B12 deficiency. Symptoms include tingling, numbness, memory problems, and even balance issues [12].

Some juices can indirectly support the nervous system:

• Nettle juice is rich in chlorophyll, iron, and vitamin C – all vital for nerve and brain function.

• Aloe vera juice aids digestion, which can help improve nutrient absorption, including B12.

• Sea buckthorn juice delivers vitamin C and omega-7 fatty acids, promoting nerve repair and resilience.

Energy and Fatigue: Beetroot and Quince Juices

Fatigue is one of the clearest warning signs of B12 deficiency, since this vitamin is directly tied to cellular energy production [13].

• Beetroot juice has become a favorite among athletes, as its nitrates improve muscle efficiency.

• Quince juice is an excellent source of vitamin C, enhancing iron absorption and helping fight tiredness.

Where Can You Find B12 Naturally?

The reality is that B12 is only found in animal-based foods such as:

• meat (liver is the richest source),

• fish,

• dairy products,

• eggs.

Plants don’t naturally contain B12 unless fortified. That’s why supplementation is critical for vegans [14].

Juices as Natural Support

No, beetroot, aronia, or quince juices can’t replace B12 itself. But they do provide essential nutrients and antioxidants that help your body cope better with deficiency symptoms. Think of them as natural allies, supporting your blood, energy, and immunity while you work on restoring your B12 levels.

Conclusion

Vitamin B12 may be invisible, but its role is massive. Without it, your body struggles with energy, blood production, and even brain health.

The key is awareness: know the symptoms, get tested if you’re at risk, and make sure you get enough through diet or supplements. At the same time, support your body naturally with functional juices – beetroot, aronia, nettle, aloe vera, quince, and cranberry – that keep your blood, nerves, and immunity strong.

References

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3. Watanabe F, et al. Vitamin B12 sources and microbial interaction. Nutrients. 2014;6(5):1861-1873.

4. Hunt A, Harrington D, Robinson S. Vitamin B12 deficiency. BMJ. 2014;349:g5226.

5. Pawlak R, et al. How prevalent is vitamin B12 deficiency among vegetarians? Nutr Rev. 2013;71(2):110-117.

6. Ting RZ, et al. Risk factors of vitamin B12 deficiency in patients receiving metformin. Arch Intern Med. 2006;166(18):1975-1979.

7. Stabler SP. Vitamin B12 deficiency. N Engl J Med. 2013;368(2):149-160.

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9. Coppen A, Bolander-Gouaille C. Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol. 2005;19(1):59-65.

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11. Green R, Allen LH. Iron, folate, and vitamin B12 in anemia. Am J Clin Nutr. 2014;99(3):597S–602S.

12. Lachner C, et al. The neuropsychiatry of vitamin B12 deficiency. J Neuropsychiatry Clin Neurosci. 2012;24(1):5-15.

13. Smith AD, Refsum H. Vitamin B12 and cognition in the elderly. Am J Clin Nutr. 2009;89(2):707S-711S.

14. Rizzo G, et al. Vitamin B12 among vegetarians: status, assessment and supplementation. Nutrients. 2016;8(12):767.