Hidden B12 Deficiency - Post Caption by Exceed Nutrition
Think eating meat means you're safe from B12 deficiency?
Not always. And that's exactly why so many people miss it.
Vitamin B12 (cobalamin) plays a major role in red blood cell production, brain function, and your nervous system. You'll only find it naturally in animal-based foods like meat, fish, eggs, and dairy. But here's the problem: just because you eat it doesn't mean your body's absorbing it properly.
B12 absorption isn't simple. First, it needs to be released by stomach acid. Then, it must bind to a protein called intrinsic factor. Only then can your small intestine absorb it. If any part of that chain breaks down, you could be falling short even on a clean, high-protein diet.
Here's what can get in the way:
- Reduced stomach acid (happens naturally with age)
- Long-term use of meds like metformin or antacids
- Digestive issues like Crohn's, severe IBS or other malabsorption syndromes, or celiac
- Past GI surgeries or genetic absorption issues
- Diets high in ultra-processed foods often lack B12 and may harm gut health, making absorption harder
According to the NIH, 10 to 30 percent of adults over 50 have low stomach acid (called atrophic gastritis), which makes it harder to extract B12 from food. Some people without intrinsic factor only absorb about 1% of B12 from supplements, which is why high-dose supplements are often used.
Symptoms usually don't show up overnight. They build over time and are easy to miss:
- Low energy
- Brain fog or poor concentration
- Mood dips or irritability
- Tingling or numbness in hands or feet
- Slower recovery from workoutsTrouble remembering things
More reading: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/