Many people are unaware that B vitamin deficiency can cause chronic exhaustion and fatigue, especially when it is vitamin B9 (Folate) and B12 they lack. Vitamin B12 deficiency and Folate deficiency occur as a result of medical conditions or when you don't consume foods high in vitamin B. 

Each type of vitamin B is necessary in certain amounts for your body to operate properly, but vitamin B is water-soluble, and the body is unable to store them. This is why you need to consume them regularly to prevent deficiencies. To ensure that your body receives all the nutrients it needs, including B vitamins, you should maintain a balanced diet.

Let us take a look at how vitamin B9 and B12 deficiencies can be the causes of extreme fatigue, and how to prevent the condition from occurring.  

What is Vitamin B12?

Vitamin B12 is a vital nutrient that supports the functioning of your blood and nerve cells and aids in the synthesis of DNA. It is one of the best vitamins for energy and is needed in every cell in your body. Meat, dairy, and eggs are some examples of foods that contain vitamin B12, however, it is also present in foods that have been fortified (foods with specific vitamins and nutrients added to them). You must eat foods and beverages that contain vitamin B12 in order to obtain it since your body cannot produce vitamin B12 on its own. 

Vitamin B12 Deficiency 

A deficit of vitamin B12 occurs when the body is unable to receive enough of the vitamin from your food because of your diet. B12 is an essential vitamin, which means it is necessary for the functions of your body, and if vitamin B12 deficiency is left untreated, that can result in neurological and physical issues. Anemia can result from a vitamin B12 deficiency because red blood cell production requires vitamin B12, however, not everyone with B12 deficiency suffers from anemia.  

Prevention of Vitamin B12 Deficiency

Vitamin B12 is one of the best vitamins for energy, and eating enough meat, fish, dairy products, and eggs can help most individuals avoid B12 deficiency. If you don't consume animal products or have a health issue that affects how well your body absorbs nutrients, you can consume foods fortified with vitamin B12 or take a vitamin B12 supplement.  

Here are the food choices that you can make to avoid this deficiency:  

• Eggs
• Dairy products
• Beef
• Liver
• Clams
• Meat
• Fish
• Nutritional yeast 
• Fortified breakfast cereals with milk and cheese

Lifestyle choices, such as drinking only a limited amount of alcohol, can also help you avoid B12 vitamin deficiency. 

What is Folate?

Folate, also known as vitamin B9, is naturally present in a lot of foods, including leafy greens, citrus fruits, beans, peas, shellfish, eggs, dairy, meat, and grains. Folate is necessary for your body to produce new red blood cells and DNA, which is your cells' genetic material. Just like B12, Folate is also one of the best vitamins for energy, and if you don’t take enough of it, you will feel exhausted and tired. Your body cannot produce any type of vitamin B, including Folate, so it is a must that you eat B9-rich foods to avoid Folate deficiency. 

Folate Deficiency 

You could develop a Folate shortage if your diet is deficient in this nutrient, and a deficit caused by inadequate folate intake can develop in just a few weeks. That is the reason you need to be careful about B vitamin intake because a deficit in Folate can lead to anemia. Anemia is the disease of having insufficient red blood cells, and it can deprive your tissues of the oxygen they require because red blood cells carry oxygen. Your entire body functions and organ operations can be affected by this. 

Folate is especially crucial for women of reproductive age, and pregnancy-related Folate deficiencies can even result in abnormal birth outcomes. Most people's diets provide adequate Folate, but in order to prevent deficiencies, folic acid, a synthetic form of Folate, can also be added to a variety of meals. A disease or genetic mutation might stop your body from absorbing Folate or converting it to a form your body can use, both of which can cause you physical harm. In such situations, a doctor will be able to diagnose the disease and give you treatment options to overcome the condition. 

Prevention of Folate Deficiency

Eating a balanced diet rich in foods high in folic acid or Folate is the best strategy to prevent folate deficiency. Your age determines how much folate you require each day, but usually, the average adult needs 400 micrograms of Folate per day. To ensure that they are getting adequate Folate each day, pregnant women should take a folic acid supplement as well. 

Here is a list of foods high in Folate: 

• Leafy vegetables
• Seafood
• Fortified breads
• Citrus fruits 
• Legumes
• Beans
• Peas
• Dairy products
• Liver
• Eggs
• Meat
• Cereal 

The Risk Factors of Vitamin B12 and Folate Deficiency 

Risk factors are indicators that can raise the chances of a certain disease in a person. If a person has one or more of the following risk factors, they are more likely to develop a vitamin B12 and Folate deficiency:

• Vegetarian or vegan diet - Naturally occurring animal products, such as meat, egg, and dairy, contain a lot of vitamin B12 and Folate. If vegans or vegetarians aren't eating enough fortified foods containing B vitamins, they are more likely to be deficient.
• Taking certain drugs - Low levels of vitamin B12 and Folate can result from taking certain medications, such as metformin, proton pump inhibitors, histamine H2 blockers, and oral birth control pills. 
• Being above 75 - Elderly persons are more likely to have vitamin B shortages since their bodies cannot properly absorb the vitamin from their diet. 
• Digestive system issues - Digestive problems, including Crohn's disease and celiac disease, might hinder your body's ability to absorb vitamin B12 and B9. 
• Excessive alcohol intake - Long-term alcohol abuse can harm your body, and eventually lead to B vitamin shortage. 

Final Remarks

Your body requires proper nutrients, including vitamins B12 and B9, in order to function properly. If you do not receive enough of these vitamins from your food, you might feel exhausted at all times, since Folate and B12 deficiency is one of the most common causes of extreme fatigue. If you feel chronic exhaustion, it is time you see a doctor and get tested for B12 and Folate deficiency.