Do you often feel a tingling or pin-and-needle sensation in your hands or feet? Many people ignore this symptom, thinking it is caused by temporary fatigue or poor circulation. However, this feeling can be a significant warning sign of vitamin B12 deficiency, a condition that affects millions of people worldwide—often without them even realizing it.
Vitamin B12 plays a crucial role in maintaining healthy nerve cells and supporting the production of red blood cells. When the body does not receive enough of this essential vitamin, the protective sheath around the nerves (called myelin) can become damaged. This leads to a variety of neurological symptoms, the earliest and most common of which is the sensation of tingling or numbness in the extremities. But this is far from the only sign. Below, you will find all the essential information about B12 deficiency, its symptoms, causes, and treatment.
1. Weakness, Chills, and the Feeling of Being Constantly Cold
Without adequate vitamin B12, your body may not produce enough healthy red blood cells to transport oxygen effectively to your tissues. This condition is known as anemia, and it can cause a constant feeling of chills, coldness, and weakness. Many people with anemia complain that their hands and feet are always cold, even when the weather is warm. They may also feel tired after doing even simple tasks, such as walking up a few stairs or carrying light grocery bags.
Since oxygen is crucial for every cell in the body, a reduced supply quickly affects energy levels. If you notice that your energy has dropped significantly, and you often feel tired for no clear reason, deficiency in vitamin B12 could be the cause.
2. Brain Fog, Mood Changes, and Cognitive Decline
Vitamin B12 is essential for proper brain functioning. When levels drop too low, the nervous system cannot operate as effectively. This can lead to several cognitive and psychological symptoms.
Some of the most common include:
Depression or unusually low mood
Confusion or difficulty concentrating
Memory problems, such as forgetting simple things
Difficulty making decisions
A sense of mental fog, as if thoughts have slowed down
In severe cases, untreated deficiency may even contribute to dementia-like symptoms
These signs are often misdiagnosed as stress, aging, or mental health issues. That is why it is important to recognize the connection between neurological symptoms and vitamin B12 levels.
3. Heart Palpitations and Shortness of Breath
Another symptom that may appear is heart palpitations—a feeling that your heart suddenly starts beating faster, skips a beat, or stops for a moment and then continues. This happens because anemia forces the heart to work harder to deliver oxygen to the body.
Shortness of breath, dizziness, and chest discomfort can accompany palpitations. Although these symptoms do not always mean B12 deficiency, they should never be ignored. It is important to consult a doctor and check your blood levels.
4. Dietary Sources of Vitamin B12
If you want to improve your B12 levels naturally, include more of the following foods in your diet:
Chicken
Eggs
Fish such as salmon, tuna, trout, and sardines
Dairy products like milk, cheese, and yogurt
Shellfish, especially clams
And one of the richest sources: beef liver
Many people are surprised to learn that plant-based foods rarely contain B12. This is why vegetarians and vegans are at a higher risk of deficiency and may require supplements.
5. One of the Hidden Causes: Aging
As we age, the stomach produces less acid, which is essential for absorbing vitamin B12 from food. That means even if you eat enough B12-rich foods, your body might not absorb the vitamin effectively. After the age of 50, the risk of deficiency increases significantly.
If the deficiency remains untreated and anemia worsens, more serious complications can develop, such as nerve damage, coordination problems, and even irreversible neurological changes. Therefore, regular check-ups and blood tests are extremely important—especially if you notice any of the symptoms mentioned earlier.
6. Supplements: How Much B12 Do You Need?
Doctors recommend that adults consume about 2.4 micrograms (mcg) of vitamin B12 per day. Supplements are generally safe because excess B12 is simply excreted through urine. However, extremely high doses may cause temporary side effects, such as:
Dizziness
Headache
Anxiety
Nausea
Vomiting
These effects are rare, but if they occur, speak to your healthcare provider.
7. What Should You Do if You Suspect a Deficiency?
If you notice symptoms like tingling, fatigue, mood swings, or palpitations, the best thing to do is consult your doctor and get a simple blood test. Early detection can prevent long-term damage and restore your health quickly.
8. Additional Resource
Recommended topic: Pomegranate as a natural antiviral remedy — surprisingly powerful results.
9. About Vau.ge
Vau.ge is a platform dedicated to offering advice on health, self-care, and everyday living. Our mission is to provide valuable information about natural remedies, practical recipes, and simple methods that help improve your overall well-being. All the techniques we share can be done at home, allowing you to enjoy the process while saving money and taking care of your health in a natural way.
