Vitamin B12 (also known as cobalamin) is a water-soluble vitamin that plays a crucial role in keeping your nervous system healthy. And when we say crucial, we mean your brain literally can’t function properly without it.
Think of neurotransmitters as text messages between your brain cells. Vitamin B12 helps produce these messages—like serotonin and dopamine—that keep your mood balanced. Vitamin B12 helps maintain the myelin sheath, a protective covering around your nerves. Without it, your nerves are like exposed wires—signals slow down or get lost.
Signs your brain is screaming loud for vitamin B12
If your body’s running low on vitamin B12, it will let you know, but the symptoms can be subtle at first. Here’s what to watch out for:
- Constant tiredness or weakness
- Mood swings, anxiety, or depression
- Memory issues or brain fog
- Numbness or tingling in hands and feet
- Trouble concentrating
- Pale or yellowish skin
- Smooth, red tongue (weird but true)
These signs don’t mean you definitely have a B12 deficiency—but they are clues that you might want to check your levels, especially if you’re vegetarian or vegan.
Where do we find this brain-loving vitamin?
Vitamin B12 is found naturally in animal-based foods, but there are some fortified options for plant-based folks too. The humble egg is a great B12 source. One large egg gives you about 0.6 mcg, and you need around 2.4 mcg per day (more if you’re pregnant or breastfeeding). Fish is like a Vitamin B12 jackpot. A small piece of salmon or sardines gives you more than your daily requirement. Plus, you get bonus omega-3s—another brain superfood! Dairy like milk, cheese, yogurt are not just for calcium. A glass of milk gives you about 1.2 mcg of B12. Yogurt is also great, especially homemade dahi. If you are vegan or cutting back on animal products, look for fortified cereals, soy milk, almond milk, and nutritional yeast. These often have synthetic Vitamin B12 added, which your body can absorb well.
If you are a vegan or a vegetarian, getting Vitamin B12 might get tricky
This is where things get a bit tricky. Since vitamin B12 is mostly found in animal products, strict vegetarians and vegans are at higher risk of deficiency. But don’t worry—it’s totally manageable.
If you’re vegetarian you can still get vitamin B12 from milk, curd, paneer, cheese, and eggs. Fortified foods and supplements can help bridge the gap.
If you’re vegan your best bet is vitamin B12-fortified foods and supplements. Nutritional yeast (with added vitamin B12) is a tasty option you can sprinkle on popcorn, pasta, or veggies.
If needed, please start taking supplements
If you’re low on vitamin B12 or have any of the symptoms mentioned earlier, a supplement can be a simple fix. It’s usually safe and inexpensive. There are different forms—like tablets, sprays, or even shots (for severe deficiency). But don’t self-diagnose! Get your B12 levels tested first. It’s always best to take what your body actually needs.
Some groups that might need a supplement are vegans and vegetarians, people over 50 (absorption goes down with age), those with digestive issues (like IBS or Crohn’s) and those on certain medications (like metformin or acid reducers).
Your brain works hard—like, really hard—and it deserves to be nourished. Vitamin B12 is one of the most underrated but essential nutrients for your mental sharpness, emotional balance, and overall energy.
