Vitamins and particularly B12

[Onemoret1me]

I’m sick of feeling run down and catching every infection going.
Ive used first defence which seems to ward off a cold but now have d&v.
my B12 levels are low but borderline so they’ve not said to have any treatment.
i get ill quite frequently and when I do I really struggle to fight it off and seem unwell for much longer than most others.
what supplements do you recommend? I don’t really know where to start. I’ve just been taking a chewy multi vitamin which brought my B12 up to borderline but no higher.

The B12 blackcurrant spray from Holland & Barrett is very good and gets into the system quicker than tablets.

I ran out of my Vit B complex and bought Brewers Yeast instead, seemed to work out better value although not sure if it's high in B12. Is your vitamin D level ok, I thought that's recommended these days to boost immunity? I take a prescribed Vit D supplement (with calcium due to BC hormone treatment) and touch wood haven't come down with anything this winter despite everyone around me coughing and spluttering. I have used First Defence since Christmas and anti bac gel, also wore a mask on recent flights ... belt and braces.

<rolls up sleeves>

I could have written your OP. What is your current level? What was it before? What is your diet like? Do you drink alcohol?

These drops have got my levels to above the high reference range after many months/years of battling with low levels (but being told I'm borderline).

Other than Vit B12, did they also check your Hb, ferritin, thyroid and other deficiencies like Vit D? The only time I was ever been really run down and constantly getting sick was when I was severely anaemic. I was early 20's, fit, no heavy periods but clearly not eating enough red meat and partying too hard. I'd ask for further tests if the above weren't done when the B12 was checked. No point taking vitamins if you don't know what you are deficient in.

Thanks for the replies.
I’ll need to log on and find my results in a moment. I think everything else was ok.
I was having low BP, absolute fatigue like nothing I’ve ever experienced, dizziness, brain fog

ive just been reading about the B12 spray as I have digestive issues so wonder if that’s why I’m not maintaining good levels. I eat a lot of meat and have upped the red meat, pate, salmon etc. can’t stomach some of the other foods high in b12

will try and find my blood results now

Hb 140
ferritin 59
b12 was 175 then went up to 250
serum TSH is on the lower side (not sure what that is) 0.69
Cant see that they tested vitamin D

I have digestive issues

Some people don't digest B12 like the rest of us. Do you have pernicious anaemia, chrohns or other absorption issues?

Nothing diagnosed but I have awful Bowels at time but haven’t worked out what triggers my stomach issues. Stomach pains and sudden diarrhoea but then absolutely fine. I do get a lot of pains after eating, more with fatty foods but anything ca trigger it

My B12 level has been as low as 154, then was mostly around 300ish. In 2023, after switching to sublingual drops, it went up to 846, then last year 1019! I feel soooo much better these days, but I've also made a conscious effort to up my iron/Ferritin levels. Over the years they've been as low as 8 (triggered a response from GP and I was put on prescription ferrous fumerate), mostly around 20-40, but finally up to 70 now. I know someone who has got their iron up to 130 and finally she feels good, after feeling exhausted for years. We are all different but I would suggest upping your iron by supplementing with a good Vit C at the same time, to aid absorption.

I'm mid 40s, diagnosed with IBS about ten years ago. Always had dodgy tummy, fatigue/lethargy and need almost daily naps on top of 8-10 hours of good sleep a night. I'm currently awaiting an ADHD Assessment and have been reading up on how there are many women with ADHD who struggle with digestive issues, low iron, B12 and Omega 3.

I'm also currently waiting for blood test results to see if I carry a gene that can indicate an autoimmune condition, following a couple of bouts of eye inflammation. It wouldn't surprise me if I have an autoimmune condition as have always struggled with energy and had a low immune system. I really struggle with colds and coldsores.

Switching to a low-sugar, high-protein, low-UPF diet has helped (this was following me being in the pre-diabetic range last year and doing the NHS course). I'm also now on HRT patches as they act as an anti-inflammatory, as well as all the other benefits.

How long has that been going on for? I'd be getting it checked- especially if its a change of bowel habits. The intolerance to fatty foods might be related to gallstones among other things.

You need a sublingual b12 and a good b vitamin complex with folate.

I used Thorne basic b brand plus separate b12 drops.

This

dont take vitamin b12 supplements keep on at them to test your B12 to see if you need injections. If you can’t absorb B12 supplements won’t do any good and will just give a false reading

B12 deficiency is nasty I have neurological symptoms due to mine being undiagnosed for ages and you want to try and avoid that

Add vitamin D spray and herbal iron too. They are good for exhaustion and brain fog.

Vitamin D deficiency is so common in UK and the symptoms are really easy to get rid of if you add a supplement.

b complex
multi vitamins + minerals
Ginkgo Biloba
omega 3
cod liver oils
iron
garlic

I just paid around £20 for a private b12 injection at a pharmacy as mine was borderline. Full recommend it, easy to book / google and helps get the level up then start more tap supplements

One thing that has definitely made a difference on how ill I get and my stomach problems is a good probiotic. I actually no longer need to take omeprazole, which can cause issues with vitamin and mineral absorption.

Bit of a minefield isn't it? My routine is:

AM: B12 drops and Vit D capsule

Dinner: Strong iron (Solgar 20mg), Vit C, Evening Primrose Oil, Lion's mane gummies

Bed: Magnesium Glycinate capsules x 2 (help with sleep and restless legs).

Your ferritin is low, are you taking iron?

My GP practice would never consider 59 as low, sadly. I had to be 17 or under for them to acknowledge it and prescribe iron...the thresholds for iron and B12 are bonkers really.

You don’t need a prescription to buy prescription strength iron tablets. I take 210mg of ferrous fumerate (which contain 65mg of elemental iron) every day with Vit C to help absorption. It costs about £5 for 84 tablets - you can get them online, from Boots or from local independent pharmacies.
https://www.chemist-4-u.com/ferrous-fumarate-210mg-84-tablets?ppc=1&srsltid=AfmBOorli_a_IOaR4ecsUIYkOwfqDybmsAro3kOZ5SxuFcuiMp-WGZcg-XI

You can buy iron from the pharmacy.

I had it prescribed then just kept buying it until I hit 120.

I took ferrous sulphate every two days on an empty stomach with a vitamin C tablet and had no food or drink for two hours.

Plus the mirena, I now have high iron.

Honestly, What's your diet like? I'd take an honest look at that first before taking most supplements.
As long as you're eating cleanly (~90%) you should manage to get most of the vitamins and minerals you need through your diet. Caveat: Vitamin D with K2 at this time of year.
Prioritise a wide range of quality fibre (veg, some fruit, beans, pulses, wholegrains), good quality proteins (including oily fish), healthy fats, low UPF. Your gut will really thank you and should feel better eating like this. Higher energy, fewer blood sugar crashes, better mood and cognition etc.
The only other supplement I take is Magnesium Glycinate as if helps me sleep and improves muscle recovery.

Does brain fog affect your hearing?

I always keep kimchi and kefir in the fridge. Sometimes kombucha. Fermented foods are really beneficial

How do you test your iron? My ferritin was 10 and I was prescribed supplements but they stopped once I reached 23. That was over a year ago, and the GP surgery won’t test again to see if it’s gone back down/ up - I’ve asked.