Are you TATT and always losing your keys? The 4p supplement that could ‘cure' you – and 16 signs to watch for

The Sun

20-07-2025

MUSCLE weakness and fatigue. Forgetfulness and mouth ulcers. Blurred vision and balance issues.
It can be easy to blame these vague, seemingly harmless symptoms on a hangover, stress or simply staring at a screen for too long. But they could be signs of a dangerous vitamin deficiency.
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In the short-term, they may simply worsen slightly, or develop into memory loss, depression and confusion.
You might find you struggle to concentrate at work, or you're always misplacing your keys.
But if left untreated for several years, it can lead to permanent nerve damage, infertility and an increased risk of stomach cancer and dementia.
Here, experts reveal why vitamin B12 is so vital for our health, how to spot you might need more of it, and crucially, the easiest ways to get your levels back up to where they should be.
WHY IS IT SO IMPORTANT?
'IF you often feel unusually tired or forgetful, you might be low in vitamin B12,' Dr Naomi Newman-Beinart, nutritionist and chartered psychologist, tells Sun Health.
'This essential nutrient, that your body cannot make, plays a huge role in keeping our energy levels up, supporting our nervous system, and helping to make red blood cells.
'Unlike some other vitamins, B12 isn't something your body makes naturally, so we have to get it from our diet or, if necessary, a supplement.
'And while many of us are getting enough, there's a growing number of people in the UK who aren't, leading some experts to call B12 deficiency a 'silent pandemic'.
'I agree with this 100 per cent.
'Symptoms of B12 deficiency are often vague or mistaken for other things (like stress or aging), so some people may go undiagnosed for years or their symptoms may be assumed to be a result of different deficiencies or ailments.'
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SIGNS YOU MIGHT BE DEFICIENT
IT'S not known exactly how many people in the UK are deficient, but studies suggest between five and 10 per cent of the population isn't getting enough B12.
This rises to 20 per cent in over-60s.
'This number is also likely to be higher among older adults and vegans,' Dr Newman-Beinart says.
So how do you know if you're deficient?
The best way is to get your levels checked at your GP surgery or local pharmacy.
Doctors will usually recommend a blood test if you display any of the telltale symptoms.
Dr Newman-Beinart says: 'Some of the key signs of B12 deficiency include fatigue, difficulty concentrating, mouth ulcers, a sore tongue, pins and needles in hands and feet, low mood, muscle weakness, and vision changes.
'These signs should be taken seriously and the best way to identify a deficiency is via a blood test with your GP.'
According to the NHS, the full list of potential signs of a B12 deficiency includes:
Rapid breathing or shortness of breath
Headaches
Indigestion
Loss of appetite
Palpitations
Problems with your vision
Feeling weak or tired
Diarrhoea
A sore or red tongue, sometimes with mouth ulcers
Problems with memory, understanding and judgement (cognitive changes)
Numbness
Muscle weakness
Psychological problems (mild depression, anxiety, confusion, dementia)
Problems with balance and coordination
Pins and needles
Incontinence
HOW MUCH DO WE NEED?
ADULTS in the UK should get 1.5mcg of vitamin B12 per day, according to NHS guidelines.
'Although a varied and balanced diet should provide much of your vitamin and mineral intake, many people struggle to get the recommended daily allowance (RDA) for a number of reasons,' Dr Newman-Beinart says.
'This includes increasing age, eating a poor or limited diet, malabsorption due to drinking too much alcohol or gut problems (like coeliac or Crohn's disease), and having certain medical conditions or medications.
'Vegans are the most obvious group who would also be at risk of deficiency and would need to ensure that they eat fortified foods or take a supplement.'
THE BEST NATURAL SOURCES OF B12
YOU can get some B12 from animal products, such as meat, fish, and dairy.
'Good courses of B12 include beef, chicken, eggs, salmon, sardines and milk,' Dr Newman-Beinart (@drnaomib) says.
'You will also find B12 in fortified foods like breakfast cereals and non-dairy milks, plus in vegan foods like nori and nutritional yeast.'
Who is most at risk?
ANYONE who doesn't hit the target B vitamin intake is at risk of complications - such as extreme tiredness, depression, birth defects, dementia and even cancer.
But some people are more prone than others, according to Dr Harry Jarrett, head of science and research at supplement brand Heights.
He says: 'The body cannot produce these fundamental nutrients and therefore, the main reason deficiencies arise is through inadequate intake from the diet or lack of supplementation.
'The primary food sources are animal and dairy products, so people unable to consume these foods, like those who are lactose intolerant or vegan, will have a much lower intake, leading to a greater risk of deficiency.
'Evidence also suggests that certain conditions may increase your risk, including alcoholism, diabetes and anorexia.
'However, a large proportion of the UK population are deficient, regardless of age and health status, and thus the deficiency pandemic is a population-wide problem.'
HOW TO CHOOSE A B12 SUPPLEMENT
BUT sometimes even eating these foods isn't enough.
'Since the body can't make B12, I recommend a good quality supplement,' Dr Newman-Beinart says.
There are many on the market, from tablets to mouth sprays. For example:
Boots Vitamin B12 180 Tablets (Boots, £7.65 for 180 tablets - or 4p each)
Zooki Liposomal Vitamin B12 2500mcg Strawberry Flavour Liquid Sachets (Holland&Barrett, £2.49 for one)
Superdrug Energy Vitamin B12 10ug (Superdrug, £2.99 for 60 tablets - or 5p each)
BetterYou Boost Vitamin B12 Oral Spray (Tesco, £12.00 for 48 doses - or 25p per spray)
Vitamin B12 1% Methylcobalamin Powder (Bulk Supplements, £15.00 for 50g - or 1p per serving)
The best way to correct a serious deficiency is through B12 injections, which are available through your GP.
POTENTIAL COMPLICATIONS
'VERY concerning' NHS figures show anaemia caused by vitamin B12 or B9 (folate) led to 3,490 admissions in 2023/24 - up 400 per cent from 1998/99.
Dr Newman-Beinart says: 'If left untreated, B12 deficiency symptoms can become more serious, especially when it comes to nerve damage and cognitive health.
'If the body doesn't have enough B12 over time, it can lead to serious complications like permanent nerve damage, memory loss, and even problems with heart health.
'In older adults, deficiency has also been linked to an increased risk of dementia, which is why early detection and treatment are so important.
'In fact, science shows that vitamin B12 can improve brain function in older people with vitamin B12 deficiency whether they have dementia or not so clearly B12 is vital for supporting a healthy brain.'