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One of the most notable vitamin B12 benefits is a boost in energy. So if you’re feeling sluggish and you’re not sure why, a lack of vitamin B12 (cobalamin) may be to blame. This water-soluble vitamin aids in red blood cell formation, which prevents against a type of anemia that can often make people feel weak and tired, explains Joy Bauer, MS, RDN, the host of NBC’s new show Health + Happiness, the nutrition expert for NBC’s TODAY show. 

 Vitamin B12’s role in promoting heart health may get overlooked, but it’s essential, says Liz Weinandy, RD, a dietician at the Ohio State University Wexner Medical Center in Columbus, Ohio. “Vitamin B12, B6, and folic acid work together help to reduce homocysteine, which is a protein that can build up in blood and damage arterial walls, thus playing a role in heart disease,” she explains. When B12 is low, it can’t do its job effectively, which means your heart is at risk. 

Vitamin B12 benefits your nervous system directly and keeps it in tip-top shape; when this nutrient is in short supply, you may develop that annoying “pins and needles” sensation in your extremities and/or numbness or tingling in the hands, legs, or feet, says Boston-based nutritionist Dana Greene, RD. This usually occurs with anemia, but that’s not always the case, she says. “Vitamin B12 helps produce the fatty sheath (myelin) that surrounds and protects your nerves.” When you are deficient in B12, your nerve cells can’t function properly.  

Tingling and numbness may be among the first signs of B12-related nerve damage, but if it continues unaddressed, it can alter the way you move. “This can sometimes affect balance and make you more likely to fall,” says Greene. “This is one of the easier things to correct, and by doing so we can prevent any declines in quality of life that occur with mobility issues and falls.” 

There are many signs your tongue can reveal about your health, and a B12 deficiency is one of them. A mild deficiency can trigger tongue inflammation (glossitis). Greene says this painful condition can affect how you eat and speak. Your tongue may be red and swollen or look smooth since the tiny bumps along your tongue that contain your taste buds stretch out and disappear.  

 Another important function vitamin B12 benefits is our vision, and vitamin B12 deficiency is typically related to nervous system damage that affects the optic nerve leading up to the eye.  

 One symptom of vitamin B12 deficiency is blurred or disturbed vision. This can occur when an untreated B12 deficiency results in nervous system damage to the optic nerve that leads to your eyes (18). The damage can disrupt the nervous signal that travels from your eye to your brain, impairing your vision. 

 Vitamin B-12 helps maintain healthy nerve cells and red blood cells. Vitamin B-12 deficiency — most common in older adults and vegetarians — can cause various signs and symptoms, including memory loss. ... Some studies suggest low vitaminB-12 levels may be associated with an increased risk of dementia. 

 People with a B12 deficiency often look pale or have a slight yellow tinge to their skin (jaundice). Glitches in your body’s red blood cell production affect the size and strength of these cells. They may be too big to travel in your body, resulting in pale skin, Greene says. If they are too fragile, they may break down and cause an excess of bilirubin, which results in an orange-yellow skin tone. But a healthy, non-orange glow is one of the surprising vitamin B12 benefits. 

 We all know that eating enough fiber and drinking enough water are keys to healthy bowel movements, but a vitamin B12 deficiency can also cause constipation, diarrhea, loss of appetite and weight loss, says Will Bulsiewicz, MD, a gastroenterologist in Mount Pleasant, South Carolina. A vitamin B12 benefit can be a healthy gut. Sometimes these GI symptoms are a result of B12 deficiency, but other times B12 is a marker of an underlying digestive disease. “Vitamin B12 relies on the production of intrinsic factor by the stomach and is absorbed in the last part of the small intestine,” he says. “Therefore, stomach or small bowel disturbances can create a B12 deficiency.” Crohn’s disease is a classic condition that can present with B12 deficiency, weight loss, and diarrhea. “In this case, it is inflammation of the small bowel from the Crohn’s disease that causes the symptoms, not the B12 deficiency itself,” he says.  

Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Vitamin B12 deficiency can damage the nervous system even in people who don’t have anemia, so it is important to treat a deficiency as soon as possible.

In infants, signs of a vitamin B12 deficiency include failure to thrive, problems with movement, delays in reaching the typical developmental milestones, and megaloblastic anemia.

Signs of vitamin B12 deficiency include:

• Anemia
• Confusion
• Dementia
• Depression
• Difficulty maintaining balance
• Fatigue
• Intestinal problems
• Constipation
• Mood disturbances
• Muscle weakness
• Numbness and tingling in the hands and feet
• Poor memory
• Soreness of the mouth or tongue