Vitamin B-12 is an essential vitamin that your body uses to make enzymes that participate in several processes, such as the metabolism of energy from food and the production of hemoglobin. While current evidence does not suggest that B-12 will necessarily prevent headaches like migraines or cluster headaches, a deficiency in the vitamin can cause neurological symptoms, including headaches.
Vitamin B-12
According to Medline Plus, vitamin B-12 has three main functions in the body. It is a part of enzymes that carry out the metabolic process, it helps in the production of red blood cells and it helps maintain a healthy nervous system. It helps in the formation red blood cells by enabling the synthesis of hemoglobin, the part of red blood cells that carries oxygen. However, while doctors and scientists agree that B-12 helps in your nervous system, they still do not understand exactly how it functions.
Deficiency
Since vitamin B-12 helps maintain a healthy nervous system, neurological symptoms can occur in people suffering from a severe B-12 deficiency. While headaches may occur, more frequent symptoms include numbness and tingling in your limbs, trouble walking, memory loss, dementia, mood changes and disorientation. Unfortunately, some of these symptoms are usually not reversible, particularly if you have had a long-term deficiency. Other symptoms of a B-12 deficiency also include soreness of the tongue, loss of appetite and constipation.
Anemia
Vitamin B-12 is also necessary to make hemoglobin, and a B-12 deficiency can lead to a condition called anemia. According to WomensHealth.gov, anemia is a deficiency of either red blood cells or the hemoglobin on red blood cells. The lack of hemoglobin means that your blood cells cannot carry oxygen throughout your body, so your organs and tissues cannot work correctly. This can cause symptoms such as headaches, fatigue, weakness, irregular heartbeat, shortness of breath, dizziness and numbness in your extremities.
Amounts and Sources
Adults should make sure to get at least 2.4 mcg of vitamin B-12 daily. If you are older than 51, your body may not be absorbing B-12 properly, so you should get yours from a supplement. Dietary sources of B-12 are primarily animal products, since bacteria are needed to make B-12. These sources include meat, poultry, fish and other seafood, milk and milk products. You can also find B-12 in fortified foods, like some breads, yogurts and breakfast cereals.
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