While there is a connection between vitamin b-12 deficiency and depression, the link isn’t entirely understood. Throughout this article, we’ll look into what the research has to say and what you can do.
What is Vitamin B-12?
Vitamin B-12 (cobalamin) is a water-soluble nutrient that plays an essential role in the following bodily functions:
- Cell division and DNA synthesis
- Converting food into energy
- Formulation of red blood cells (prevent anemia)
- Nerve and brain health maintanence
Most people receive healthy amounts of vitamin B-12 through their diets. It’s most commonly found in the following foods: ¹
- Dairy products
- Eggs
- Fish (i.e. salmon, tuna, and sardines)
- Meat (i.e. beef, pork, and chicken)
Why Do People Struggle with Vitamin B-12 Deficiency?
You may experience vitamin B-12 deficiency if your diet doesn’t sustain it or there’s a malfunction in how your body absorbs vitamins.
Since vitamin B-12 is commonly found in animal products, vegetarians and vegans may struggle to get enough of it. To make up for deficiency in diet, some foods add vitamin B-12 to them (i.e. fortefied cerials). Furthermore, there are B-12 supplements on the market (we review a handful below).
On the other hand, some people may consume enough B-12, but their bodies struggle to absorb it. There are various health causes of this lack of absorption, including: ²
- Celiac disease
- Chron’s disease
- Inflammatory bowel disease (IBS)
- Pernicious anemia (an autoimmune disease)
- Some stomach surgeries
Is There a Connection Between Vitamin B-12 Deficiency and Depression?
In short, yes – B-vitamins (including vitamin B-12) have been linked to depression symptoms. However, since depression is a complex mental health concern, this connection isn’t entirely understood. ³
In a 2005 review, it was discovered that decreases in vitamin B-12 serum directly correlated with an increase in depressive symtpoms. ⁴ Furthermore, the review indicates that using vitamin B-12 in depression treatment may bring about better results.
The connection may have to do with the fact that vitamin B-12 increases serotonin. Some research suggests that low levels of serotonin result in depression. Still, it’s also suggested serotonin may play a smaller role in depressive symptoms than previously believed. ⁵
If you experience depression and think it’s related to B-12 deficiency, it’s best to speak to your healthcare provider. They can run a blood test that determines whether or not you are B-12 deficient.
How to Know if You Have a Deficiency
Since vitamin B-12 deficiency and depression have similar symptoms, they are soemtimes confused for one another. To give you a better idea of the differences between the two, we invite you to refer to this chart: ⁶ ⁷
| Symptom | Depression | Vitamin B-12 Deficiency |
| Abnormal body aches | ✓ | |
| Brain fog (difficulty concentrating) | ✓ | ✓ |
| Confusion (impaired thinking) | ✓ | |
| Dizziness | ✓ | |
| Fatigue (exhaustion) | ✓ | ✓ |
| Feelings of anger (or guilt) | ✓ | |
| Forgetfulness | ✓ | |
| Increased (or decreased) appetite | ✓ | |
| Lack of interest in things you previously enjoyed | ✓ | |
| Rapid heartbeat (without physical activity) | ✓ | |
| Sleep issues | ✓ | |
| Weakness | ✓ |
Vitamin B-12 Deficiency Risk Factors
Certain members of the population are at a higher risk of vitamin B-12 deficiency than others. These include people who:
- Are over the age of 50 (the stomach produces less acid as you continue to age).
- Have been diagnosed with Crohn’s or celiac disease (as these condition affect how the body absorbs nutrients).
- Recently had weight loss surgery.
- Take prescription heardburn medication (as it reduces acid production in your stomach).
Vitamin B-12 Deficiency Diagnosis and Treatment
A healthcare provider can determine if you’re vitamin B-12 deficient based on a blood test of your vitamin levels.
If you discover you are deficient in B-12, the best treatment are changes to your diet. For those who aren’t vegan, you’ll want to consume more:
- Egg whites
- Fish
- Lean meat
- Poultry
If you are vegan, you still have the option to take vitamin B-12 supplements. Still, in these cases, you’ll want to consult your doctor first as vitamin B-12 can negatively interact with other medication.
Vitamin B-12 Reviews
Since vitamin B-12 is regulated by the Food and Drug Administration (FDA), you can guarantee most supplements on the market are safe. Still, if you’re not sure where to begin, we recommend the following:
We’re big fans of Nature Made because their supplements are always well-dosed. And their vitamin B-12 supplement is no exception. Coming in at 1000 micrograms (mcg) of the vitamin, each purchase supplies you with a 90 or 150 day supply.
Since vegans and vegetarians are more likely to be vitamin B-12 deficient, we want to offer an option that’s friendly to these diets. Furthermore, Future Kind + is great if you struggle with swallowing capsules as their B-12 supplement is 100% chewable.
Final Word
While vitamin B-12 deficiency and depression are connected, it’s not a common reason to struggle with the condition. In many cases, depression occurs from underlying issues (i.e. trauma) and is exasperated by elements such as vitamin B-12 deficiency.
To get to the root cause of your depression, cognitive behavioral therapy (CBT) is essential. Here, you’ll learn to identify your negative thought patterns and how to develop healthier coping tactics.
Vitamin B-12 Deficiency and Depression FAQs
Can a B-12 deficiency cause depression?
Yes, vitamin B-12 deficiency is linked to depressive symptoms. However, it’s unlikely the root cause of your depression.
How long does it take to feel better after B-12 deficiency?
While it depeneds on the severity, most people start to feel better from B-12 deficiency a few weeks to months after diet changes or taking a daily supplement.
What are the symptoms of lacking B-12?
The most common symptoms of vitamin B-12 deficiency include fatigue, pale skin, headaches, mouth problems (i.e. sore tongue, mouth ulcers), neurological symptoms (i.e. tingling feelings or pain), and dizziness.
What medications cannot be taken with B-12?
If you’re on aminosalicyclic acid (Paser), colchicine (Colcrys), metformin (Glumetza), proton pump inhibitors, or vitamin C supplements, you should avoid vitamin B-12.
References
¹ Watanabe F. Vitamin B12 sources and bioavailability. Exp Biol Med (Maywood). 2007 Nov;232(10):1266-74. doi: 10.3181/0703-MR-67. PMID: 17959839.
² Guéant JL, Guéant-Rodriguez RM, Alpers DH. Vitamin B12 absorption and malabsorption. Vitam Horm. 2022;119:241-274. doi: 10.1016/bs.vh.2022.01.016. Epub 2022 Mar 1. PMID: 35337622.
³ Mikkelsen K, Stojanovska L, Apostolopoulos V. The Effects of Vitamin B in Depression. Curr Med Chem. 2016;23(38):4317-4337. doi: 10.2174/0929867323666160920110810. PMID: 27655070.
⁴ Coppen A, Bolander-Gouaille C. Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol. 2005 Jan;19(1):59-65. doi: 10.1177/0269881105048899. PMID: 15671130.
⁵ Moncrieff J, Cooper RE, Stockmann T, Amendola S, Hengartner MP, Horowitz MA. The serotonin theory of depression: a systematic umbrella review of the evidence. Mol Psychiatry. 2023 Aug;28(8):3243-3256. doi: 10.1038/s41380-022-01661-0. Epub 2022 Jul 20. PMID: 35854107; PMCID: PMC10618090.
⁶ Langan RC, Goodbred AJ. Vitamin B12 Deficiency: Recognition and Management. Am Fam Physician. 2017 Sep 15;96(6):384-389. PMID: 28925645.
⁷ Buchwald AM, Rudick-Davis D. The symptoms of major depression. J Abnorm Psychol. 1993 May;102(2):197-205. doi: 10.1037//0021-843x.102.2.197. PMID: 8315132.
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