At one time or another, most of us have experienced the feeling of weariness or lack of energy that characterizes fatigue. In fact, fatigue can be a normal response to stress, lack of sleep or excessive exertion. However, when fatigue is prolonged and not relieved by rest, it may be a sign of an underlying disorder. Anemia is one such cause of fatigue, and because a deficiency of vitamin B-12 can produce anemia, correcting the deficiency may increase energy levels. Before starting any new diet, talk to your doctor.
Vitamin B-12
Vitamin B-12 is an essential water-soluble vitamin. Your DNA, nerves and blood cells all depend on this important vitamin to function properly. Vitamin B-12 is present in animal foods such as shellfish, fish, beef, poultry, eggs and milk. Fortified foods such as breakfast cereals and nutritional yeast are also sources. The recommended daily intake is 2.4 micrograms per day for adults.
Causes of Deficiency
Most people obtain the recommended amount of vitamin B-12 in food. Vitamin B-12 deficiency is most commonly due to failure to absorb the vitamin. This can be due to an auto-immune condition known as pernicious anemia, which affects 2 percent of the population over age 60. Inflammation of the stomach can also result in deficiency. Known as atrophic gastritis, this disorder can affect as many as 30 percent of the elderly population.
Symptoms of Deficiency
Symptoms of vitamin B-12 deficiency include neurological symptoms such as memory loss, dementia and mood changes. Additionally, lack of vitamin B-12 produces a type of anemia known as megaloblastic anemia. Anemia is characterized by inadequate supply of oxygen to your organs. Low oxygen levels can be experienced as fatigue.
Considerations
Fatigue is often accompanied by a desire to sleep and a lack of motivation to do much of anything. A simple blood test can determine whether anemia is a cause or contributor to these symptoms. Your doctor can also determine whether the anemia is due to vitamin B-12 deficiency or another cause. In the event of B-12 deficiency, supplementation may be warranted.
Recommendations
The Linus Pauling Institute recommends that people over age 50, strict vegetarians and women planning to become pregnant take additional vitamin B-12 in the form of a multivitamin or fortified cereal. Some people may benefit from an additional 100 to 400 micrograms per day. However, because B-12 deficiency is most commonly due to failure to absorb dietary B-12, supplementation by injection may be required. Talk to your doctor about the best administration..
