Vitamin B12, also known as cobalamin, plays a key role in supporting your eyes, bones, mind, skin and more. It particularly supports the function of your nerve cells and is needed for red blood cell formation and DNA synthesis. This vitamin aids in the proper functioning of brain and nervous system cells, helping to maintain cognitive function and overall mental health. Despite its importance, vitamin B12 deficiency has become increasingly common due to multiple factors. Conditions such as celiac disease, Crohn's disease, and certain medications can hinder B12 absorption in the digestive tract. Vegetarians, vegans and older adults are also at a higher risk of vitamin B12 deficiency.
Signs and symptoms of vitamin B12 deficiency
Fatigue, pale skin, headaches, gastrointestinal issues, increased inflammation, pain, muscle cramps and vision disturbances are some common symptoms of vitamin B12 deficiency. Low levels of vitamin B12 can also adversely affect your memory and overall cognitive function.
The impact of vitamin B12 deficiency on memory, mood and cognitive function
1. Memory loss
Vitamin B12 is crucial for brain health. Insufficient levels have been linked to memory impairments and learning difficulties. B12 also supports myelin formation, the protective sheath around nerves. This is vital for effective nerve signal transmission.
2. Cognitive decline
Prolonged deficiency can increase the risk of conditions like dementia and other cognitive disorders by affecting the brain's structure and function.
3. Mood disorders
Vitamin B12 is linked to the production of serotonin, a neurotransmitter that helps regulate mood, suggesting a connection between B12 and mental well-being. Low B12 levels can also result in mood swings, irritability, and increased risk for depression, further impacting cognitive functions.
Tips to boost vitamin B12 levels
1. Eat animal products
Incorporate B12-rich foods into your diet, such as meat, fish, eggs, and dairy products. Shellfish, such as clams, are particularly high in this vitamin.
2. Consider fortified foods
For those on a plant-based diet, look for fortified foods, such as certain cereals, plant milks, and nutritional yeast, which often contain added B12.
3. Take supplements
If dietary sources are insufficient, B12 supplements (available as capsules, tablets, or injections) can help. However, it is important to consult a healthcare provider for appropriate dosing.
4. Ensure proper digestion
If you have digestive issues that affect absorption, discuss this with your doctor to manage these conditions effectively.
5. Regular check-ups
Get regular blood tests to monitor vitamin B12 levels, especially if you fall into higher-risk categories, including older adults, vegetarians, or those with absorption issues.
Maintaining adequate vitamin B12 levels is essential for overall health, specifically for cognitive function and mental well-being. If you are experiencing the above-mentioned symptoms, get your levels checked and discuss this with your doctor.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
