What is vitamin B12 used for?

Vitamin B12 is one of the most important nutrients your body needs to stay healthy. It helps make red blood cells, keeps your nerves working properly and supports energy levels. Without enough vitamin B12, you may feel tired, weak or notice changes in your memory and concentration.

Below, we’ll look at what vitamin B12 does in the body, why it matters for your health and where you can get it from. We’ll also explore who may be more at risk of low levels and how you can check if you’re getting enough.

Why your body needs vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a vital role in many processes. Unlike some nutrients, your body cannot make it on its own, so you need to get it from food or supplements.

It has three main jobs:

• Helping your body produce red blood cells, which carry oxygen around your body

• Keeping your nervous system healthy by protecting nerve cells and supporting signals between your brain and body

• Supporting the release of energy from food so you feel less tired

Because it’s involved in so many processes, low levels of B12 can affect your energy, mood, memory and physical health.

Vitamin B12 and red blood cells

Red blood cells are responsible for transporting oxygen. Vitamin B12 helps your bone marrow make these cells and ensures they form properly. If you don’t have enough

B12, your body produces abnormally large red blood cells that don’t work as well. This condition is known as megaloblastic anaemia.

Symptoms can include fatigue, shortness of breath, dizziness and pale skin. Getting enough vitamin B12 is therefore key to keeping your blood healthy and your body energised.

Vitamin B12 and nerve health

Your nervous system relies on a protective coating called myelin, which wraps around your nerves. Vitamin B12 is essential for producing myelin and keeping it intact. Without it, nerve signals slow down or become disrupted.

This can lead to symptoms such as tingling or numbness in the hands and feet, problems with balance or changes in mood and memory. Over time, prolonged deficiency may even cause lasting nerve damage, which is why spotting low B12 early is so important.

Vitamin B12 and energy

Although vitamin B12 doesn’t provide energy directly like carbohydrates or fats, it plays an important role in converting food into energy your body can use. It helps your cells release energy from protein and fat and supports the production of DNA, which is needed for new cells.

When your B12 levels are low, you may feel sluggish or mentally foggy. This is why it’s often linked to tiredness and why ensuring enough B12 in your diet can help you feel more alert and focused.

Where to find vitamin B12 in food

Vitamin B12 is naturally found in animal-based foods. Good sources include:

• Meat such as beef, lamb and pork

• Poultry such as chicken and turkey

• Fish and shellfish including salmon, tuna, sardines and clams

• Eggs and dairy products like milk, cheese and yoghurt

If you follow a vegetarian or vegan diet, it can be harder to get enough B12 as plants don’t naturally contain it. However, many foods are fortified with B12, including:

• Plant-based milks such as soy, almond or oat milk

• Breakfast cereals

• Nutritional yeast

Checking food labels can help you identify fortified options. Some people may also benefit from a B12 supplement if dietary intake is low.

Who is most at risk of low vitamin B12?

While anyone can become deficient, certain groups are more at risk. These include:

• Older adults, as the body’s ability to absorb B12 decreases with age

• People following vegetarian or vegan diets, unless they eat fortified foods or take supplements

• Individuals with digestive conditions such as coeliac disease or Crohn’s disease that affect nutrient absorption

• People taking certain medicines, such as those for acid reflux or diabetes, which can interfere with B12 absorption

If you fall into one of these groups, it may be worth paying closer attention to your B12 intake.

Signs of low vitamin B12

Vitamin B12 deficiency can develop gradually, so symptoms may be subtle at first. Common signs include:

• Fatigue or low energy

• Weakness or dizziness

• Pale or yellowish skin

• Numbness or tingling in hands and feet

• Mood changes such as irritability or low mood

• Memory difficulties or problems concentrating

• A sore or red tongue

If you notice these symptoms, it’s important to speak to a healthcare professional as they can arrange a blood test to check your levels.

How much vitamin B12 do you need?

In the UK, the recommended daily intake for adults is around 1.5 micrograms. Most people who eat a varied diet with animal products will get enough without needing to think about it.

For those who avoid animal products, it’s important to include fortified foods in your diet or consider a supplement. Your body can store vitamin B12 in the liver for several years, but once levels drop, they can take time to build back up.

Vitamin B12 and overall wellbeing

Beyond its essential role in blood and nerve health, vitamin B12 also contributes to your overall wellbeing. By supporting energy metabolism, it helps you stay active. By maintaining healthy nerves, it helps you stay mentally sharp. And by keeping red blood cells functioning, it ensures your body gets the oxygen it needs for every movement, thought and process.

In short, vitamin B12 supports the foundation of your health, from energy and mood to long-term vitality.

How Bluecrest Wellness can help

At Bluecrest Wellness, we offer comprehensive health assessments that include tests for key vitamins and overall nutritional status. These checks give you a clear picture of your health and highlight areas for improvement.

Every assessment includes:

• Convenient local appointments

• Expert analysis with a detailed Results Report

• Access to our 24/7 GP helpline for a year

• Personalised advice on next steps, including diet and supplementation

By understanding your vitamin levels, you can take proactive steps to support your energy, protect your nerves and maintain long-term wellbeing.

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