Research suggests a 4p vitamin supplement might help those with deficiency who are experiencing low mood, anxiety, and fatigue
Research indicates that a 4p pill could potentially aid those struggling with anxiety, low mood, and lack of energy. If you frequently feel exhausted, lethargic, and downcast, the cause might be a deficiency in vitamin B12.
The only method to determine a vitamin B12 deficiency is to consult your GP, discuss your symptoms, and get a blood test if your doctor deems it necessary. According to the NHS, common indicators of a vitamin B12 deficiency include breathlessness, headaches, indigestion, loss of appetite, palpitations, vision issues, feeling weak or tired, diarrhoea, and mouth ulcers.
Some of these symptoms can also manifest in individuals with vitamin B12 or folate deficiency who have not developed anaemia. Vitamin B12 deficiency can also trigger symptoms that impact your brain and nervous system (neurological symptoms), including:
- numbness
- muscle weakness
- psychological problems, which can range from mild depression or anxiety, to confusion and dementia
- problems with balance and coordination
- pins and needles
- incontinence
- problems with memory, understanding and judgment (cognitive changes)
Based on numerous studies, anyone deficient in vitamin B12 may benefit from supplementation if their doctor advises it. There’s even evidence associating depression with a deficiency in vitamin B, reports the Mirror.
A shortage of vitamin B12 could result in vitamin B12 deficiency anaemia. Vitamin B12 naturally occurs in animal-based foods, such as eggs, fish and red meat. While some individuals consume sufficient B12, their bodies may have difficulty absorbing it effectively.
A B12 deficiency can impact wellbeing in various ways – including potentially mental health. Whilst a deficiency may not always be the sole cause of neurological conditions such as depression, it is a significant biological factor that can trigger or exacerbate symptoms.
Treatment typically involves oral supplements or, in more severe cases, B12 injections prescribed by a healthcare provider. Boots stocks a container of 180 Vitamin B12 Tablets priced at £7.65 – working out at roughly 4p each. Several other health retailers such as Superdrug and Holland and Barrett also stock similar tablets.
It’s crucial to speak to your GP first to exclude other potential health issues that may be causing your low mood and lack of energy. Try to avoid implementing any significant dietary or lifestyle changes without first seeking professional guidance. Consult a doctor before trying any over-the-counter tablets to ensure they are suitable for you, especially if you are already taking medication.
Studies indicate a strong connection between feeling down and low vitamin B12 levels, particularly when someone is deficient. Vitamin B12 is crucial for the production of neurotransmitters such as serotonin and dopamine, which help regulate our mood.
If someone doesn’t have enough of it, they might face mental health problems like depression, irritability, and trouble thinking clearly. Research published in the Journal of Psychopharmacology revealed evidence indicating that falling vitamin B12 levels were linked with heightened depression.
Additional research confirmed that vitamin B12 affects the body’s ‘feel-good’ chemicals, particularly serotonin and dopamine. Scientists say that B12 deficiency impacts mood, emotional state and sleep patterns, potentially triggering psychiatric conditions – including anxiety. Potential psychological advantages from rectifying your B12 levels might include:
- Calming stress and anxiety to balance moods.
- Psychological well-being.
- Assisting in normal nerve growth and development.
- Improving communication between nerve cells.
- Promoting stable adrenal function.
- Providing emotional and mental energy.
- Helping with the ability to concentrate.
- Bolstering memory function.
It’s important to understand that a lot of these benefits are especially noticeable in people who already have a B12 deficiency. Studies on how B12 affects mood in people without a deficiency have yielded mixed results.
A separate study examined vitamin B12’s significant impact on mental well-being. It observed: “Psychiatric manifestations of vitamin B12 deficiency can include depression, apathy, irritability, dementia, catatonia, delirium, and hallucinations. Higher vitamin B12 levels are thought to be associated with a more favourable outcome in depression.”
The NHS states that vitamin B12 plays various vital roles in the body, including maintaining a healthy nervous system. Having a deficiency can also result in severe fatigue and reduced energy levels. Research suggests that inadequate vitamin B12 may lead to tiredness, weakness, memory issues, and other neurological problems.
Sources rich in vitamin B12 encompass a variety of protein-packed options, including lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts and seeds, and soy-based products. Fish and red meat are also amongst the top sources of vitamin B12.
The NHS advises: “Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12. If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it. Read about the vegan diet for nutrition information and advice.”
The Department of Health and Social Care suggests that by consuming a varied and balanced diet, you should be able to obtain all the vitamin B12 you require. If you opt for vitamin B12 supplements, avoid taking excessive amounts, as this could be detrimental. Taking 2mg or less of vitamin B12 per day in supplements is unlikely to cause any harm.

