3 Signs You're Deficient In Vitamin B12 + 7 Foods To Add To Your Diet

The best way to find out if you have a B12 deficiency is to get tested, and clinical dietitian nutritionist Steph Grasso, M.S., R.D., says to look out for these three symptoms: 

Additionally, "Deficiencies in cobalamin (vitamin B12)3 can result in diminished energy and exercise tolerance, together with fatigue and shortness of breath," one study states. 

Studies have linked vitamin B12 deficiencies with cognitive impairment4, including things like brain fog, lack of concentration, poor memory, and even a greater risk of developing Alzheimer's disease. "People with higher levels of vitamin B12 seem to have less brain shrinkage as they get older," psychologist Elizabeth Lombardo, Ph.D., P.T., previously told mbg. "Taking vitamin B12 when you are deficient can be helpful to address memory, mental clarity, overall energy, and depressed mood."

Think about the pins and needles feeling you get when your foot is about to fall asleep—if that's happening often, it could be a sign of a vitamin B12 deficiency. Because the vitamin plays an essential role in the nervous system5, when it's lacking, it can lead to demyelination of nerves in the central nervous system6. In other words, the protective coating of the nerves can experience damage, leading to this tingling sensation.

To get more vitamin B12 in your diet, Grasso recommends eating these seven foods: 

For a day full of vitamin B12-rich meals, try these recipes: