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B12 deficiency anxiety

An anxious woman standing in a crowded area with blurred people around her, representing feelings of anxiety and overwhelm.

Anxiety and Depression

Key Takeaways

  • Vitamin B12 is important for brain health, mood, and energy.
  • A lack of B12 can cause anxiety, depression, fatigue, and nerve issues.
  • B12 deficiency sometimes goes unnoticed but is treatable.
  • Low B12 levels disrupt the nervous system and reduce serotonin, increase stress, and anxiety.
  • B12 rich foods include meat, fish, dairy, eggs and fortified plant products.
  • Supplements like pills or injections can restore B12 levels with a doctor’s guidance.
  • Managing anxiety involves restoring B12, eating a healthy diet, exercising, sleeping well, and practicing mindfulness.
  • Seek professional help if you feel constant fatigue, tingling, brain fog, or severe mood changes.
  • Early diagnosis and treatment prevent long-term health issues.

Introduction

Is your anxiety more than stressful? Vitamin B12 could be the hidden cause. It is an important nutrient that keeps your brain and nerves healthy. It supports brain function, mood regulation, and energy production. A deficiency in this vitamin can lead to several health problems. Many people do not realize how important this vitamin is until they face problems due to a lack of it.

If you have been dealing with unexplained anxiety, it is worth looking into your vitamin levels. B12 deficiencies are treatable. Improving your levels can help you feel calmer and more energetic.

What is Vitamin B12?

Vitamin B12 also called cobalamin, is a nutrient that the body needs but cannot make on its own. It helps to produce red blood cells, metabolize fats and proteins and support the brain and nervous system. The body also uses B12 for DNA creation and other important processes.

Low levels of vitamin B12 can harm the brain and body. A lack of this vitamin causes tiredness, memory problems, and nerve issues. To stay healthy, you need the right amount of B12 in your diet or through supplements.

What Happens When You Do Not Get Enough B12?

A lack of B12 can disrupt important processes in your body. It affects your brain, nerves and red blood cell production. These changes can cause symptoms ranging from mild to severe.

B12 deficiency causes the following issues:

  • Nerve damage.
  • Poor brain function.
  • Mood changes, including anxiety and depression.
  • Fatigue and muscle weakness.

If left untreated, the symptoms may worsen.

B12 Deficiency Symptoms

B12 deficiency can appear in a variety of ways. Some affect the body, while others impact your emotions or mental state.

Physical Symptoms:

  • Fatigue.
  • Pale or yellowish skin.
  • Weakness in muscles.
  • Tingling or numbness in hands and feet.
  • Shortness of breath.

Cognitive Symptoms:

  • Difficulty in focusing or remembering.
  • Brain fog.

Emotional Symptoms:

  • Irritability.
  • Mood swings.
  • The feeling of sadness or despair.

Anxiety is the common emotional symptom of B12 deficiency.

The Link Between B12 Deficiency and Anxiety

The brain and nerves need vitamin B12. It helps to produce neurotransmitters like serotonin and dopamine. These chemicals regulate mood and emotions. When B12 levels drop, neurotransmitter production decreases leading to anxiety and stress.

How B12 Deficiency Causes Anxiety:

  • It disrupts the nervous system, creating imbalances.
  • It lowers serotonin levels, which leads to mood disorders.
  • It increases stress hormones in the body.

Low B12 levels do not only cause anxiety they can also worsen existing anxiety disorders over time.

Who is at Risk for B12 Deficiency?

A vitamin B12 deficiency could occur in the following situations:

  • Older adults over 60 years old have low stomach acid, which helps to absorb B12.
  • Vegans or vegetarians may not get enough B12 from their diet because it is mostly found in animal products.
  • Crohn’s disease or celiac disease, which causes inflammation in the intestines.
  • If you have a condition called atrophic gastritis, which inflames the stomach.
  • Pregnant women need more B12 for their growing baby.
  • Take medications like antiepileptic drugs, prescription antacids, proton pump inhibitors or metformin that stop your body from absorbing vitamin B12.

Some people may also develop a B12 deficiency because of pernicious anemia. This is when the immune system attacks the cells that make intrinsic factor, a substance needed to absorb vitamin B12 from food.

How to Diagnose B12 Deficiency?

A doctor can confirm a B12 deficiency through blood tests. These tests measure B12 levels in your blood. They also check for high homocysteine and methylmalonic acid, which can show a deficiency.

Diagnosing it early can prevent complications, including long-term nerve and brain damage. If you have symptoms or risk factors, consult with a GP, psychologist or psychiatrist.

B12 Deficiency Treatment

The right treatment depends on the cause and severity of your deficiency.

1. Diet Changes:

B12-rich foods include:

  • Meat (beef, chicken).
  • Fish and shellfish (salmon, clams, tuna).
  • Dairy products (milk, cheese, yogurt).
  • Eggs.
  • Fortified plant-based foods (soy milk, nutritional yeast, cereals).

2. Supplements:

If your diet does not give you enough B12, supplements can help. Supplements come in pills, injections or sprays. They increase B12 levels and prevent deficiency. Always talk to a doctor before starting supplements to find the right dose for your needs.

Managing Anxiety Linked to B12 Deficiency

Restoring B12 levels often reduces anxiety. But, additional steps can help you to regain balance.

Eat a Nutrient-rich Rich Diet:

  • Focus on whole, unprocessed foods.
  • Include fruits, vegetables and lean proteins.

Regular Exercise:

  • Physical activity lowers stress hormones.
  • It improves mood by increasing serotonin and endorphins.

Practice Mindfulness:

  • Techniques like meditation or yoga calm the mind.
  • Deep breathing can reduce the feeling of panic.

Follow a Sleep Schedule:

  • Lack of sleep worsens anxiety.
  • Aim for 7-9 hours of rest every night.

Seek Therapy:

  • Cognitive Behavioral Therapy helps to manage anxiety.
  • A therapist can teach coping strategies.

Combining treatment for deficiency with lifestyle changes provides the best result.

When to Seek Professional Help?

If you experience symptoms like constant fatigue, numbness, brain fog or anxiety that do not improve with rest, it is time to see a doctor. Early professional help can prevent long-term damage and help you feel better faster. 

Seek medical help if you feel:

  • Having a constant feeling of fatigue or weakness.
  • Have tingling or numbness in your hands, legs or feet.
  • Experience mood changes like anxiety, irritability or sadness.
  • Have difficulty in focusing or remembering things.
  • Notice pale or yellowish skin.

Ignoring these symptoms can make the condition worse. If you are at risk due to diet or health issues, regular checkups ensure you stay healthy and catch any problem early.

Common questions

How Long Does It Take to See Improvements?

The time it takes for B12 deficiency symptoms to improve depends on the severity, the treatment method and how well your body is doing.

B12 is water soluble, so excess amounts are usually excreted in urine. However, follow your doctor’s advice.

Yes, treating the deficiency often reduces or eliminates anxiety symptoms.

Natural B12 is not found in plants. Vegans should consider fortified foods or supplements.