10% off £30 OR 15% off £40

Code:BASKET
 

10% off £30 OR 15% off £40

Code:BASKET

Offers3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 priceOutletIntroductory OfferBuy 1 Get 1 Free25% off Online Only OfferBetter than 1/2 price2 for £5 Mix & MatchVitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicWeledaBetterYouBioglanGrass & Co.Nature's WayNatures AidJoints, Aches & PainsImmunityGut HealthEnergyLow Mood & DepressionStress & AnxietyChildren's HealthHealthy HeartWeight ManagementWomen's Health - Menopause & Perimenopause3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offBuy 1 Get 1 Free25% off Online Only OfferOutletGreat SavingsBuy one get one 1/2 priceDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsSnack BarsFlapjacksLiquoricePopcornVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesRice, Pasta, Pulses & GrainsTinned FoodsBreakfast CerealsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadeHeath & HeatherHuelPukkaTwiningsNakdOptimum NutritionMeridianImmunityExercise & RecoveryGut HealthJoints, Aches & PainsEnergyWeight ManagementDental HealthSave up to 1/2 Price3 for 2 Mix & MatchGreat SavingsOnline only - Up to 33% offBuy one get one 1/2 priceBuy 1 Get 1 Free25% off Online Only OfferBetter than 1/2 priceGluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAACarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionUSNGrenadePrecision EngineeredApplied NutritionMyproteinHolland & BarrettPhDNakdHuelExercise & RecoveryEnergyWeight ManagementLow Mood & DepressionStress & AnxietySave up to 1/2 PriceGreat SavingsIntroductory Offer3 for 2 Mix & MatchOnline only - Up to 33% offBuy one get one 1/2 priceBuy 1 Get 1 Free25% off Online Only OfferGluten FreeDairy FreeSugar FreeWheat FreeEgg FreePalm Oil FreeMilk FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inBeautyNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFMineral Sun CareFace SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintHolland & BarrettTisserandMiaromaSukinQ+AEthiqueSkin Health - by skin concernDental HealthWomen's Health - Cycles & MenstruationJoints, Aches & PainsWomen's Health - PregnancyChildren's HealthExercise & RecoveryLow Mood & DepressionSexual HealthStress & Anxiety3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offOutletIntroductory OfferAlcohol FreeDairy FreeGluten FreeParfum FreePalm Oil FreeMicroplastics FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeNew inCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.CBDfxTRIPfourfiveHolistic HerbHolland & BarrettReakiroCannaray CBDLove HempBody & Mind BotanicalsExercise & RecoveryLow Mood & DepressionSleep & RelaxationStress & Anxiety3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 priceOutletDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsOptimum NutritionGrenadeHolland & BarrettPhDHeath & HeatherUSNBouncePulsinTrekDiabloExercise & RecoveryWeight ManagementEnergyHealthy HeartSave up to 1/2 Price3 for 2 Mix & MatchGreat SavingsOnline only - Up to 33% off25% off Online Only OfferBuy one get one 1/2 priceIntroductory OfferBuy 1 Get 1 FreeGluten FreeDairy FreeSugar FreeWheat FreeEgg FreeMilk FreeSesame Seed FreeCelery FreeFish FreeLupin FreeNew inVeganHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionNew NordicJoints, Aches & PainsGut HealthEnergySkin Health - by skin concernExercise & RecoveryWomen's Health - Menopause & PerimenopauseLow Mood & DepressionStress & AnxietyWomen's Health - Hormonal HealthImmunity3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 price25% off Online Only OfferOutlet3 for £14 Mix & MatchDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

What is Vitamin B12 and why is it so important?

woman jumping on her bed full of energy
What is vitamin B12 and why is it so important? From energy production to digestion and stress, vitamin B12 is key to keeping you healthy. Learn more here.

Summary

1What is vitamin B12?

Vitamin B12 is a water-soluble nutrient that has several different roles in keeping your body healthy. All B vitamins, like folic acid and niacin...

2 Vitamin B12 sources

As your body doesn’t make or store vitamin B12, it’s important to get enough through your diet. Animal products like beef, pork, eggs, milk, cheese...

3What happens if you don’t get enough vitamin B12?

Low B12 symptoms can include: tiredness, headaches. palpitations, loss of appetite, sore red tongue.

Explore related topics

Vitamin B12 is one of the 8 B vitamins that play a vital role in keeping our bodies in tip-top condition. 

From reducing fatigue and looking after our body’s nervous system and red blood cells, find out more about what vitamin B12 is, and why it is so important for your body.

What is vitamin B12?

Vitamin B12 is a water-soluble nutrient that has several different roles in keeping your body healthy. All B vitamins, like folic acid and niacin, are important for helping your body convert food into energy, but B12 plays a key role in various other bodily functions too.1 

It's a vitamin that is naturally present in a lot of foods as it is bound to protein in many different types of food, but as it is water soluble, it dissolves when in contact with water in your body. So, we need to eat enough every day as your body can’t store or make it.2

You’ll find vitamin B12 as a supplement in various forms too, although it can be labelled with different names. Cyanocobalamin is the man-made form of vitamin B12 and can be listed on B12 supplements.3
vitamin-b12-food-sources

Vitamin B12 sources

As your body doesn’t make or store vitamin B12, it’s important to get enough through your diet. Animal products like beef, pork, eggs, milk, cheese, and fish are all great sources of vitamin B12.4
However, if you're vegetarian or vegan, it may be that you aren’t able to get enough vitamin B12 as animal products are excluded from your diet.5 

Vitamin B12 can sometimes be found in fortified breakfast cereals and nutritional yeast, but for vegans and vegetarians, this might not be enough. It’s worth speaking to your GP about alternative ways you can get enough vitamin B12 if you’re vegan or vegetarian, to make sure you don’t develop a vitamin B12 deficiency.

What happens if you don’t get enough vitamin B12?

The NHS recommends adults consume at least 1.5mcg of vitamin B12 a day, which can be easy if you eat enough vitamin B12 rich foods. If you can’t reach these levels, you could be at risk of developing a deficiency.
Low B12 symptoms can include:7
  • Tiredness 
  • Headaches
  • Palpitations 
  • Loss of appetite
  • Sore red tongue 
You can check your vitamin B12 levels at home with an at-home testing kit. While at-home tests shouldn’t replace seeing your doctor for any concerns, they can help you better understand your health and get proactive about your well-being. It is essential to note that these home tests can’t give you a diagnosis, so for any concerns, you should always discuss your results with your GP. They can provide you with any help and advice you may need. 

Handpicked content: How to test your B12 levels

Why is vitamin B12 important?

1. Energy

One of vitamin B12’s main roles is to help with the production and development of red blood cells that carry oxygen around our bodies.8 

Oxygen travels from your lungs into the blood and flows to all your vital organs: the brain, lungs, and muscles.9 If these organs do not receive enough oxygen, they’ll slow down, and you can find yourself feeling fatigued. 

Not getting enough B12 can lead to vitamin B12-deficiency anaemia. This is where your body can’t make enough healthy red blood cells due to a lack of vitamin B12.10 

2. Stress

B vitamins, like B12, are thought to be beneficial when it comes to tackling stress. Vitamin B12 is essential for brain function and development as well as producing melatonin and serotonin, which are important for your mood and sleep.11 

Stress can affect your body in many ways, with one being that it can significantly affect your nervous system.12 Your nervous system plays a major role in almost every aspect of your health and well-being, from breathing to thinking, and many other complex processes.13

Some studies suggest that Vitamin B12 contributes to the healthy functioning of the nervous system, and it may aid in reducing the effects of stress and anxiety on the body.14,15 

3. Bone health

Vitamin B12 is thought to be linked to keeping your bones strong and healthy, too. In some studies, researchers found that older women with low levels of vitamin B12 experienced bone loss faster than those with higher vitamin B12 levels.16 

However, the research into vitamin B12 and bone health is limited, so more studies are needed for definitive results.17 

4. Skin, hair & nails

As vitamin B12 plays an important role in cell production, it has been shown to be an essential vitamin for keeping your hair, skin, and nails healthy.18 

Some research shows that a lack of vitamin B12 can cause your hair to change and your nails to become weaker and more brittle.19 But, if you’re not deficient in vitamin B12, there’s not enough research to understand whether taking a B12 supplement will have an effect on your skin, hair and nails.
Happy smiling African woman

The final say

Vitamin B12 is a crucial nutrient that plays a significant role in various processes in your body, like aiding in the production of red blood cells and DNA synthesis. 

But, maintaining adequate levels of vitamin B12 can be a struggle as it is mainly found in animal products like meat, cheese, and eggs. So, for those who follow a vegan or vegetarian diet taking a supplement may be necessary.

Related Articles