Vitamin B12 is a crucial vitamin needed for the production of healthy red blood cells. Without it, people can develop a condition called pernicious anemia, according to the National Institutes of Health (NIH). A low red blood cell count brought on by a deficiency can cause fatigue, shortness of breath, dizziness, headache, cold hands and feet, as well as chest pains. A more serious deficiency can lead to confusion, dementia, depression, memory loss as well as serious symptoms of anxiety.
Populations
Vitamin B12 deficiency is rare as most people have ample amounts stored in their liver. However there are some populations that may be more at risk for developing such a deficiency, and therefore becoming anemic. These include babies and young children who may not have enough B12 in reserve; seniors, and those who have had certain kinds of digestive surgery; as well as vegetarians and vegans, who may be lacking the vitamin due to not consuming meats or dairy products, according to VitaminB12Benefits.net.
Warning
According to the NIH, those who eat very little dairy, fish and meat products, or follow a vegetarian or vegan diet, probably require supplementation. There are very few non-animal-based sources of Vitamin B12. Older adults who suffer from atrophic gastritis would likely need a supplement as well. Other people who do eat Vitamin B-rich foods and get enough B12 in the diet, yet have trouble metabolizing B12, may find this to be another cause for a deficiency.
Vitamin B and the Brain
Serious deficiency in B complex vitamins can lead to abnormal brain waves, impaired memory, high anxiety, and/or depression, according to "Vitamins: The Busy B's" by Hara Estroff Marano, published in Psychology Today. The B complex vitamins consist of thiamin (B1), riboflavin (B2), niacin, pyridoxine (B6), folic acid, pantothenic acid, biotin, choline, and cobalamin (B12).
Benefits
If you are experiencing fatigue, lack of focus, irritability, anxiety or confusion, it may point to a Vitamin B deficiency. Vitamin B complex vitamins are needed for metabolizing of carbohydrates, as well as the production of many brain transmitters such as serotonin, which regulate temperament and mood, Marano says.
Considerations
Excellent natural food sources for ample vitamin B12 include eggs, meat, poultry, fish, milk and products containing milk, according to the NIH.
One can buy a multi-vitamin containing B12, a B complex vitamin, which would have all the B vitamins included; or the supplement separately in capsule form, as a patch or an injection. For anxiety, a good multivitamin or a B complex vitamin is usually advised.
If you suspect you are vitamin B12 deficient, ask your physician to perform a simple blood test to make sure.
