Vitamin B12 (cobalamin) is a vitamin the body cannot make on its own, yet cannot do without · It is involved in the nervous system, red blood cells and energy · Who is at risk of deficiency, what deficiency looks like and how to supplement · This article sums it up simply, based on nutritional principles
nerve sheaths and the brain
anaemia
are at risk of deficiency
Vitamin B12 is a water-soluble vitamin with key roles in making DNA, in nervous-system function and in forming red blood cells · The body stores B12 in the liver, so it can take months to years before signs of deficiency appear, which is why many people are deficient without realising it
1 What B12 does in the body
- Nervous system — Needed to build the myelin sheath that wraps the nerves · Long-term deficiency may be linked to numbness/pins and needles
- Red blood cells — Works with folate to make blood cells · Deficiency raises the risk of macrocytic (large-cell) anaemia
- Energy and focus — Involved in metabolic processes · Deficiency may leave you tired, with a foggy memory
2 Who is at risk of B12 deficiency
| Group | Reason |
|---|---|
| Vegetarians / vegans | B12 is found mainly in animal foods |
| Older adults | Absorption declines with age (less stomach acid) |
| People taking antacids/certain diabetes medicines | Some medicines interfere with B12 absorption |
| People who have had stomach/intestinal surgery | Less area available for absorption |
3 Signs of B12 deficiency
Symptoms may come on gradually, such as chronic fatigue, pallor, numbness in the hands and feet, poorer concentration/memory and an inflamed tongue · If you suspect it, confirm with a blood test rather than self-diagnosing because these symptoms overlap with many other conditions
⚠️ This information is for understanding, not diagnosis · If you have clear symptoms, see a doctor to get checked and find the cause
💡 Did you know? BLB C isn’t just collagen — it also includes B-complex vitamins (B-Complex, including B12) from PANMOL®, together with vitamin C, D3 and zinc · making it an easy daily drink to top up your B vitamins · Thai FDA 26-1-10867-5-0032 · A dietary supplement, not a medicine; anyone with a clear deficiency should see a doctor
4 How to supplement B12 sensibly
- Eat a varied diet — Meat, fish, eggs and milk are good sources of B12
- At-risk groups may consider supplementing — Vegans and older adults may need a supplement in tablet/drink form
- Excess B12 is excreted in the urine — As a water-soluble vitamin it is fairly safe, but don’t take more than you need
- B12 works together with folate — Taking a B-complex keeps things more balanced than taking a single vitamin
References
- NIH Office of Dietary Supplements — Vitamin B12 Fact Sheet.
- Green R, et al. Vitamin B12 deficiency. Nature Reviews Disease Primers.
- Allen LH. How common is vitamin B-12 deficiency? Am J Clin Nutr.
💡 Looking for some support? Read more: Collagen + multivitamin: which brand is best — choose for value 👉