B12 Deficiency: What It Is, How It Affects You, and What You Can Eat

When your body doesn’t get enough B12 deficiency, a condition where the body lacks sufficient vitamin B12 to make red blood cells and maintain nerve function. Also known as vitamin B12 deficiency, it’s not just about feeling tired—it can mess with your memory, balance, and even your mood. Many people think it only happens to older adults or meat-eaters who cut out food, but the truth is more surprising. Even vegans and vegetarians who eat healthy can slip into deficiency—because B12 doesn’t come from plants, no matter how clean the diet.

Vitamin B12, a water-soluble nutrient essential for nerve health and DNA production is found naturally in animal products: meat, eggs, dairy, and fish. That’s why people who avoid these foods need to pay attention. But it’s not just about diet. Absorption matters too. As you age, your stomach makes less acid, which means even if you eat B12-rich foods, your body might not absorb them. Some medications, like acid blockers or metformin, can block absorption too. And here’s the kicker: symptoms show up slowly. You might feel off for months before you realize it’s B12.

B12 sources, foods and supplements that provide active vitamin B12 to prevent or reverse deficiency aren’t limited to steak and salmon. Fortified cereals, plant-based milks, nutritional yeast, and B12 supplements are reliable options—even for vegans. But not all supplements work the same. Cyanocobalamin is common and cheap, while methylcobalamin is more bioavailable. And don’t assume your multivitamin gives you enough—many only have 2.4 mcg, the bare minimum. You might need 25–100 mcg daily if you’re at risk.

What does this have to do with cakes and sweets? More than you think. Many of the recipes on this site use dairy, eggs, and even fortified ingredients. If you’re baking for someone with B12 deficiency—or if you’re baking for yourself while following a plant-based diet—you need to know what’s missing and how to replace it. That’s why posts here cover everything from vegan M&Ms to gluten-free cakes made with fortified flour. You’ll find real talk about what’s in your snacks, how to spot hidden B12 sources, and what to avoid if you’re trying to stay healthy without animal products.

You won’t find medical advice here—just clear, practical info from real baking and nutrition experiences. Whether you’re curious why your cake recipe calls for fortified soy milk, or you’re wondering if your favorite vegan dessert gives you enough B12, the posts below will help you connect the dots. No jargon. No guesswork. Just what works.