{"id":8625,"date":"2026-04-28T19:39:09","date_gmt":"2026-04-28T19:39:09","guid":{"rendered":"https:\/\/www.healthoptibody.com\/?p=8625"},"modified":"2026-04-28T19:39:09","modified_gmt":"2026-04-28T19:39:09","slug":"afternoon-slumps-extreme-fatigue-and-brain-fog-are-being-mistaken-for-symptoms-of-the-menopause-but-millions-of-women-could-have-troubles-reversed-with-a-shot-of-this-crucial-vitamin","status":"publish","type":"post","link":"https:\/\/www.healthoptibody.com\/?p=8625","title":{"rendered":"Afternoon slumps, extreme fatigue and brain fog are being MISTAKEN for symptoms of the menopause – but millions of women could have troubles reversed with a shot of this crucial vitamin"},"content":{"rendered":"

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Vitamin B12 has long been the quiet workhorse of nutrition \u2013 essential yet often overlooked because we generally get enough through a balanced diet.<\/p>\n

But that assumption is starting to shift. As weight-loss injections reshape how we eat and plant-based diets become increasingly popular, deficiencies in this vital nutrient are more common. This can lead to fatigue, low mood, muscle aches, brain fog and memory problems.<\/p>\n

Around 6 per cent of people in the UK are classed as deficient \u2013 rising in some estimates to 25 per cent in over-60s.<\/p>\n

And that may only be the tip of the iceberg, as a recent report from the National Institute for Health and Care Excellence suggests a further fifth of adults may have sub-optimal levels: they may not meet the definition for deficiency, but many still experience symptoms.<\/p>\n

Vitamin B12 is needed to produce red blood cells, support nerve health and help make our DNA. Unlike some nutrients, the body cannot produce it, so it must come from diet \u2013 or supplements.<\/p>\n

If levels drop too low for too long, you risk pernicious anaemia \u2013 where red blood cells become unusually large and less efficient at transporting oxygen.<\/p>\n

This can lead to fatigue, muscle weakness and neurological symptoms such as balance problems and short-term memory loss. In more severe cases it can result in long-term nerve damage.<\/p>\n

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\n
\"Vitamin <\/div>\n<\/p><\/div>\n

Vitamin B12 is found mainly in animal products such as meat, fish, eggs and dairy. But even people who consume enough B12 can struggle to absorb it<\/p>\n<\/div>\n

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\n
\"Dietitian <\/div>\n<\/p><\/div>\n

Dietitian Duane Mellor says we only need a small amount of vitamin B12\u00a0\u2013 only 1.5microgram [mcg] per day for adults\u00a0\u2013 which you can easily get from one egg or a glass of milk<\/p>\n<\/div>\n

Vitamin B12 is found mainly in animal products such as meat, fish, eggs and dairy \u2013 and some breakfast cereals and plant milks are fortified with it.<\/p>\n

However, even people who consume enough B12 can struggle to absorb it.<\/p>\n

\u2018We don\u2019t actually need a large amount \u2013 only 1.5microgram [mcg] per day for adults, which you could easily get from having, for example, a glass of milk and one egg \u2013 the problem lies in how it\u2019s broken down in the gut,\u2019 says Duane Mellor, a dietitian and an honorary associate professor at Leicester University.<\/p>\n

As he explains, stomach acid breaks down B12 from food so it can then bind to a special protein called intrinsic factor and then be \u2018absorbed in the last part of the small bowel \u2013 but certain groups of people aren\u2019t as good at absorbing it\u2019.<\/p>\n

He adds: \u2018This includes the over-60s, partly because of age-related changes in the cells that produce intrinsic factor.\u2019<\/p>\n

People with conditions such as coeliac disease are also more vulnerable due to their damaged gut lining \u2013 as are those taking medications that reduce stomach acid such as PPIs (proton pump inhibitors) to treat heartburn.<\/p>\n

A fast-growing group adding to the B12 deficiency figures is those on GLP-1 weight-loss injections, such as Wegovy and Mounjaro.<\/p>\n

As Dr Mellor explains: \u2018The medication dampens down the activity of the vagus nerve, which connects the brain to the gut and is responsible for triggering acid to be secreted. This means food is not broken down well and so vitamin B12 is less absorbed.<\/p>\n

\u2018Plus, people on GLP-1s eat less \u2013 so unless they\u2019re choosing a diet that is high in meat, fish, eggs or dairy, their B12 intake will be low.\u2019<\/p>\n

Another issue is that some experts feel the recommended daily amount (RDA) of vitamin B12 in the UK is too low.<\/p>\n

UK guidelines suggest 1.5mcg \u2013 but in the US that figure is 2.4mcg, for example, and recent research suggests an adequate intake should actually be as high as 4mcg \u2013 a recommendation now used in countries including Germany and Switzerland, says Dr Mellor.<\/p>\n

And those following plant-based diets need a daily supplement of at least 10mcg, advises the British Dietetic Association (for severe deficiencies injectable doses can be as high as 2,000mcg).<\/p>\n

Supplements now come in a range of forms \u2013 but are they equally effective? We asked Dr Mellor to assess a selection; we then rated them.<\/p>\n

Budget pill<\/h2>\n

Boots vitamin B12, three packs of 180 tablets, \u00a322.80, boots.com<\/a><\/span><\/p>\n

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\n
\"\" <\/div>\n<\/p><\/div>\n<\/p><\/div>\n

DOSE<\/span>: 10mcg<\/p>\n

COST PER DAY<\/span>: 4p<\/p>\n

CLAIM<\/span>: \u2018Ideal for those following a vegan or vegetarian diet. Reduces tiredness and fatigue.\u2019<\/p>\n

EXPERT VERDICT<\/span>: There are different forms of B12 used in supplements, but unless you have a gut problem it won\u2019t make much difference: some products contain methylcobalamin and adenosylcobalamin, \u2018active forms\u2019 which mean they\u2019re ready for use by the body \u2013 but synthetic cyanocobalamin is most common in supplements, and is converted in the body to the active form. In healthy people, without gut conditions, cyanocobalamin is easily absorbed via the gut. It\u2019s unclear which form this product contains.<\/p>\n

The dose is fine for maintenance, but isn\u2019t high enough to rebuild B12 stores in someone with a genuine deficiency. This is the cheapest way to get your B12 of all those reviewed here. 7\/10<\/span><\/p>\n

CAPSULES<\/h2>\n

Cytoplan vitamin B12 methylcobalamin & adenosylcobalamin, <\/span>\u00a310.99 for 60, cytoplan.co.uk<\/a><\/span><\/p>\n

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\n
\"\" <\/div>\n<\/p><\/div>\n<\/p><\/div>\n

DOSE<\/span>: 1,000mcg<\/p>\n

COST PER DAY<\/span>: 18p<\/p>\n

CLAIM<\/span>: \u2018High potency capsules.\u2019<\/p>\n

EXPERT VERDICT<\/span>: This is a very high dose \u2013 the second highest here \u2013 so only needed for a more serious deficiency.<\/p>\n

Although it contains active forms of B12, as a swallowed capsule it still relies on intrinsic factor (made in the stomach) for absorption. For this reason, tablets and capsules are not ideal for anyone with gut absorption problems (e.g. older people and those with inflammatory bowel diseases or who are taking certain medications such as PPIs) \u2013 as they may not be well absorbed.<\/p>\n

These patients would do better with a product absorbed in the mouth, such as a spray. 5\/10<\/span><\/p>\n

SACHET<\/h2>\n

Cymbiotika liposomal vitamin B12 + B6, \u00a347.95 for 28 sachets, cymbiotika.co.uk<\/a><\/span><\/p>\n

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\n
\"\" <\/div>\n<\/p><\/div>\n<\/p><\/div>\n

DOSE<\/span>: 1,000mcg<\/p>\n

COST PER DAY<\/span>: \u00a31.71<\/p>\n

CLAIM<\/span>: \u2018In a liposomal delivery system ensuring superior stability and absorption.\u2019<\/p>\n

EXPERT VERDICT<\/span>: B12 absorption normally requires exposure to stomach acid and intrinsic factor. Encasing the vitamin in a liposome \u2013 essentially a fat bubble \u2013 may interfere with this process. I\u2019d need to see independent data to support the claims.<\/p>\n

The added vitamin B6 is unnecessary for most people, as it is easily obtained through diet.<\/p>\n

Given the high cost and lack of clear benefit this is not one I\u2019d recommend. 1\/10<\/span><\/p>\n

SPRAY<\/h2>\n

Healthspan vitamin B12 blackcurrant oral spray, \u00a313.99 for 15ml, healthspan.co.uk<\/a><\/span><\/p>\n

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\n
\"\" <\/div>\n<\/p><\/div>\n<\/p><\/div>\n

DOSE<\/span>: 250mcg<\/p>\n

COST PER DAY<\/span>: 14p<\/p>\n

CLAIM<\/span>: \u2018Enters the bloodstream quickly \u2013 ideal for those who find swallowing tablets difficult.\u2019<\/p>\n

EXPERT VERDICT<\/span>: Getting the vitamin sublingually (absorbed via the tissues in the mouth) means it goes straight into the bloodstream and bypasses the gut \u2013 which could be useful for those with gut absorption issues, such as the over-65s or those who have inflammatory bowel conditions.<\/p>\n

Studies suggest sublingual B12 can be as effective as the injections prescribed for deficiency. The key is in the technique: hold it in the mouth for 30-60 seconds rather than swallowing. 9\/10<\/span><\/p>\n

LIQUID<\/h2>\n

Global Healing vitamin B12, \u00a332.95 for 30ml, healf.com<\/a><\/span><\/p>\n

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\n
\"\" <\/div>\n<\/p><\/div>\n<\/p><\/div>\n

DOSE<\/span>: 5,000mcg<\/p>\n

COST PER DAY<\/span>: \u00a31.09<\/p>\n

CLAIM<\/span>: \u2018Delivers three bioactive forms of B12 for rapid absorption.\u2019<\/p>\n

EXPERT VERDICT<\/span>: B12 is one of the few vitamins thought to have no safe upper limit \u2013 any excess is just removed in urine. But it\u2019s worth noting that most studies only go up to 2mg daily. For most people this dose is unnecessarily high.<\/p>\n

This is an expensive product \u2013 and despite the claim, there are only two bioactive forms of B12: the third type in this, hydroxocobalamin, would be converted in our bodies before it is used. 5\/10<\/span><\/p>\n

LOZENGES<\/h2>\n

Seeking Health Hydroxo B12 with folinic acid, <\/span>\u00a317.99 for 60, healf.com<\/a><\/span><\/p>\n

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\n
\"\" <\/div>\n<\/p><\/div>\n<\/p><\/div>\n

DOSE<\/span>: 1,000mcg<\/p>\n

COST PER DAY<\/span>: 30p<\/p>\n

CLAIM<\/span>: A \u2018methyl-free\u2019 option, this \u2018blends B12 with folic acid, to help you feel energised\u2019.<\/p>\n

EXPERT VERDICT<\/span>: Vitamin B12 and folate work together for energy production, but supplementation is only necessary if levels of both are low. Folate is found in wholegrains, fruit and veg.<\/p>\n

A small number of people report sensitivity to \u2018methylated\u2019 B vitamins \u2013 that is, active, ready-to-use forms. So if you have noticed symptoms such as agitation or poor sleep when taking B12 in the past, a methyl-free version might be a good choice.<\/p>\n

Like sprays, lozenges allow absorption in the mouth, which could be useful for some. 7\/10<\/span><\/p>\n

VITAMIN SHOT<\/h2>\n

Centrum energy and vitality B12, \u00a316 for 15 shots, boots.com<\/a><\/span><\/p>\n

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\n
\"\" <\/div>\n<\/p><\/div>\n<\/p><\/div>\n

DOSE<\/span>: 500mcg<\/p>\n

COST PER DAY<\/span>: \u00a31.07<\/p>\n

CLAIM<\/span>: \u2018Each small bottle contains a shot of high-dose vitamin B12, with zinc and niacin.\u2019<\/p>\n

EXPERT VERDICT<\/span>: The dose is higher than most people need, but not high enough to treat deficiency. The small amounts of zinc and niacin are negligible and easily obtained from a balanced diet.<\/p>\n

This also contains the sweeteners sorbitol and mannitol, which can have a laxative effect if consumed in large amounts. This is one to skip. 2\/10<\/span><\/p>\n

GUMMIES<\/h2>\n

WeightWorld vitamin B12 gummies, \u00a312.99 for 120, weightworld.uk<\/a><\/span><\/p>\n

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\n
\"\" <\/div>\n<\/p><\/div>\n<\/p><\/div>\n

DOSE<\/span>: 1000mcg<\/p>\n

COST PER DAY<\/span>: 11p<\/p>\n

CLAIM<\/span>: \u2018Potent vitamin B12 in its activated form for high absorption.\u2019<\/p>\n

EXPERT VERDICT<\/span>: Gummies offer a convenient option for those who dislike tablets, and because they begin breaking down in the mouth, some B12 absorption can occur there.<\/p>\n

Sugar is the first and second ingredient \u2013 you won\u2019t get too much in per gummy, but many people might prefer to avoid added sugar. 5\/10<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Vitamin B12 has long been the quiet workhorse of nutrition \u2013 essential yet often overlooked because we generally get enough through a balanced diet. But that assumption is starting to shift. As weight-loss injections reshape how we eat and plant-based diets become increasingly popular, deficiencies in this vital nutrient are more common. This can lead<\/p>\n","protected":false},"author":1,"featured_media":8626,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[520],"tags":[],"class_list":{"0":"post-8625","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hot"},"_links":{"self":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts\/8625","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8625"}],"version-history":[{"count":0,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/posts\/8625\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=\/wp\/v2\/media\/8626"}],"wp:attachment":[{"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthoptibody.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}