B12 Awareness Day: Why We All Need to Pay Attention

Each year, B12 Awareness Day reminds us just how vital this nutrient is for our health and wellbeing. 

In the UK, thousands of people live with Vitamin B12 deficiency—many without even realising it. Left untreated, low levels of B12 can cause lasting damage, so raising awareness is crucial.

Why Vitamin B12 Matters

Vitamin B12 is essential for:

The nervous system – helping keep our brain and nerves healthy.

Red blood cell production – preventing anaemia and fatigue.

DNA synthesis – supporting cell growth and repair.

Mental health – with deficiency sometimes linked to low mood, memory issues, and confusion.

Without enough B12, daily life can quickly become a struggle, and in severe cases, irreversible nerve damage can occur.

Who’s at Risk in the UK?

According to the NHS, certain groups are more likely to be deficient:

Vegans and vegetarians – as B12 is mainly found in animal products. Many plant-based eaters rely on fortified foods (like breakfast cereals or plant milks) or supplements.

Older adults – absorption of B12 naturally decreases with age.

People with conditions such as pernicious anaemia, Crohn’s disease, or coeliac disease.

Those taking medications such as metformin (for type 2 diabetes) or proton pump inhibitors (used for indigestion and acid reflux).

Recognising the Symptoms

B12 deficiency symptoms can be wide-ranging and easy to miss. Watch for:

Extreme tiredness

Pins and needles (paraesthesia)

Mouth ulcers or a swollen tongue

Memory problems or confusion

Mood changes such as depression or irritability

Vision problems

If left untreated, these symptoms can worsen and cause permanent damage.

Getting Tested and Treated in the UK

If you think you might be deficient, book an appointment with your GP. They can arrange a blood test to check your B12 levels.

Treatment usually involves:

B12 tablets or sprays for mild deficiency or those at risk.

Hydroxocobalamin injections (available on the NHS) for people who cannot absorb B12 properly, such as those with pernicious anaemia.

With the right treatment, symptoms often improve quickly—but ongoing monitoring may be needed.

How to Support B12 Awareness Day

Share information with friends and family—many people don’t know how common B12 deficiency is.

If you follow a plant-based diet, make sure you’re getting enough B12 through fortified foods or supplements.

Support charities and groups that campaign for better recognition and treatment of B12 deficiency in the UK.

On B12 Awareness Day, let’s take the opportunity to talk openly about this hidden health issue, encourage others to seek help if they’re struggling with symptoms, and ensure B12 deficiency gets the recognition it deserves.

Vitamin D Deficiency: What It Means and How to Supplement It Through Your Diet

Vitamin D, often called the “sunshine vitamin”, plays a vital role in maintaining healthy bones, supporting the immune system, and helping the body absorb calcium. 

Yet, many people in the UK are deficient in it, especially during the autumn and winter months when sunlight is scarce. 

A lack of vitamin D can lead to issues such as fatigue, bone pain, muscle weakness, and even increased susceptibility to infections.

Why Vitamin D Deficiency Happens

In the UK, sunlight isn’t strong enough from October to March for our skin to make adequate vitamin D. 

This is especially true for people who spend most of their time indoors, wear clothing that covers most of their skin, or have darker skin (as more melanin reduces the skin's ability to produce vitamin D from sunlight).

Diet alone is unlikely to provide enough vitamin D, but it can help maintain levels, especially when supported with supplements.

Signs You Might Be Deficient

Some common signs of vitamin D deficiency include:

Frequent illnesses or infections

Tiredness or fatigue

Bone and back pain

Depression or low mood

Impaired wound healing

Muscle pain or weakness

If you’re experiencing these symptoms, it’s worth speaking to your GP or pharmacist. A simple blood test can confirm whether your vitamin D levels are low.

Foods That Are Naturally High in Vitamin D

To help boost your intake, include these foods in your diet:

Oily fish (e.g. salmon, sardines, mackerel, trout)

Cod liver oil

Egg yolks

Red meat (especially liver)

Fortified foods such as:

Breakfast cereals

Plant-based milks (soya, oat, almond, etc.)

Margarine and some dairy products

Orange juice (check the label)

Mushrooms exposed to sunlight (labelled as "UV-exposed") are also a vegan-friendly option that naturally contains vitamin D2.

Should You Take a Supplement?

Public Health England recommends that everyone over the age of 1 should consider taking a 10 microgram (400 IU) vitamin D supplement daily during the autumn and winter. People at higher risk of deficiency (e.g. those who are housebound, elderly, or have darker skin) are advised to consider supplements year-round.

Vitamin D supplements are widely available in pharmacies, supermarkets, and health food shops. You can find it as:

Vitamin D2 (ergocalciferol) – plant-based

Vitamin D3 (cholecalciferol) – usually from animal sources or vegan-friendly lichen

A Note on Safety

Avoid taking high doses of vitamin D for prolonged periods unless advised by a healthcare professional. While toxicity is rare, extremely high levels can cause health problems such as kidney damage.

In Summary

Vitamin D is essential, especially for people living in northern climates like the UK. You can top up your vitamin D through oily fish, fortified foods, and safe sun exposure when possible — but during the darker months, a daily supplement is often the most practical way to keep your levels healthy.

Have you checked your vitamin D levels recently? It might be worth adding a little sunshine to your routine — even if it's in tablet form.