Nutrition & Exercise
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Vitamin B-12 Deficiency Linked to Depression
March 2018
By Nancy Burger
If you're feeling depressed, lethargic or a little brain-foggy, you might want to ask your doctor about a possible vitamin B-12 deficiency.
There is a growing body of evidence supporting the link between vitamin B-12 and brain health and, specifically, depression. One case study describes the story of a 52-year-old woman who struggled with years of anxiety, lethargy, and depression, was prescribed both antipsychotic and antidepressant medications, but remained suicidal despite inpatient treatment. She was eventually diagnosed with a vitamin B-12 deficiency and, within two months of treatment, regained stability and required no further treatment.
What does vitamin B-12 do?
According to Harvard Health Publishing (Harvard Medical School), “The human body needs vitamin B-12 to make red blood cells, support nerve impulses, among other functions, and the average adult should get 2.4 micrograms a day. Like most vitamins, however, B-12 can't be made by the body. Instead, it must be gotten from food or supplements." Older members of the population are at increased risk for deficiency. "The National Health and Nutrition Examination Survey estimated that 3.2% of adults over age 50 have a seriously low B12 level, and up to 20% may have a borderline deficiency."
What foods provide B vitamins?
Animal products such as poultry, dairy and beef are good sources of vitamin B-12. Plants don't make this vitamin, however, so vegetarians and vegans are at risk for developing a deficiency if they don't eat vitamin-fortified grains or take a supplement. There is also evidence that fermented foods can help boost vitamin B (click here for a list of go-to fermented foods). But it may not be as simple as loading up on these vitamin B-rich foods. If, for example, you are unknowingly suffering from a gluten sensitivity, eating more wheat products in an effort to boost vitamin B levels can cause inflammation in the body and lead to other problematic symptoms. As always, it's important to make any changes slowly and pay close attention to your body's reactions.
How can vitamin B-12 affect the brain?
Since vitamin B-12 supports myelin, which allows the brain to conduct nerve impulses, a deficiency has the potential to drive symptoms including impaired sensation and movement as well as those related to dementia and multiple sclerosis. According to an article in Psychology Today, "The symptoms of B-12 deficiency may be vague — lethargy, short attention span, reduced motivation. Extreme symptoms can range from mild confusion and irritability to more serious problems like hallucinations, depression, memory loss and paranoia."
What are some symptoms of vitamin B12 deficiency?
How can I get my vitamin B levels checked?
Through blood screening prescribed by your doctor.
Who is at risk for a vitamin B12 deficiency?
How can a vitamin B-12 deficiency be corrected?
A severe deficiency can be treated through injections or high-dosage supplements. For a mild deficiency, a lower dose supplement or multi-vitamin could suffice. It's important to discuss options with your doctor.
There is a growing body of evidence supporting the link between vitamin B-12 and brain health and, specifically, depression. One case study describes the story of a 52-year-old woman who struggled with years of anxiety, lethargy, and depression, was prescribed both antipsychotic and antidepressant medications, but remained suicidal despite inpatient treatment. She was eventually diagnosed with a vitamin B-12 deficiency and, within two months of treatment, regained stability and required no further treatment.
What does vitamin B-12 do?
According to Harvard Health Publishing (Harvard Medical School), “The human body needs vitamin B-12 to make red blood cells, support nerve impulses, among other functions, and the average adult should get 2.4 micrograms a day. Like most vitamins, however, B-12 can't be made by the body. Instead, it must be gotten from food or supplements." Older members of the population are at increased risk for deficiency. "The National Health and Nutrition Examination Survey estimated that 3.2% of adults over age 50 have a seriously low B12 level, and up to 20% may have a borderline deficiency."
What foods provide B vitamins?
Animal products such as poultry, dairy and beef are good sources of vitamin B-12. Plants don't make this vitamin, however, so vegetarians and vegans are at risk for developing a deficiency if they don't eat vitamin-fortified grains or take a supplement. There is also evidence that fermented foods can help boost vitamin B (click here for a list of go-to fermented foods). But it may not be as simple as loading up on these vitamin B-rich foods. If, for example, you are unknowingly suffering from a gluten sensitivity, eating more wheat products in an effort to boost vitamin B levels can cause inflammation in the body and lead to other problematic symptoms. As always, it's important to make any changes slowly and pay close attention to your body's reactions.
How can vitamin B-12 affect the brain?
Since vitamin B-12 supports myelin, which allows the brain to conduct nerve impulses, a deficiency has the potential to drive symptoms including impaired sensation and movement as well as those related to dementia and multiple sclerosis. According to an article in Psychology Today, "The symptoms of B-12 deficiency may be vague — lethargy, short attention span, reduced motivation. Extreme symptoms can range from mild confusion and irritability to more serious problems like hallucinations, depression, memory loss and paranoia."
What are some symptoms of vitamin B12 deficiency?
- Numbness or tingling in hands, legs or feet
- Balance issues
- Anemia
- Swollen tongue
- Jaundiced (yellow) skin
- Cognitive difficulty or memory loss
- Paranoia
- Weakness or fatigue
How can I get my vitamin B levels checked?
Through blood screening prescribed by your doctor.
Who is at risk for a vitamin B12 deficiency?
- Men and women over 50 years of age
- Anyone who takes a proton-pump inhibitor (such as Nexium or Prevacid) or an H2 blocker (such as Pepcid or Zantac) - these impede the absorption of certain vitamins
- Diabetics who take metformin (a drug used to treat high blood sugar levels caused by type 2 diabetes)
- Strict vegetarians
- Those who have undergone weight loss surgery or suffer from any condition that impedes food absorption
How can a vitamin B-12 deficiency be corrected?
A severe deficiency can be treated through injections or high-dosage supplements. For a mild deficiency, a lower dose supplement or multi-vitamin could suffice. It's important to discuss options with your doctor.
