Vitamin B12 deficiency may hinder exam performance, experts warn

With matric pupils writing their final examinations over the coming weeks, nutrition experts warn that vitamin B12 deficiency – often mistaken for exam stress or fatigue – may impair concentration, memory and energy levels during the study period.

Vitamin B12 is vital for energy metabolism, red blood cell formation and brain function, with research showing that even mild deficiencies can lead to fatigue, mood changes and reduced cognitive performance.

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If left untreated, deficiency can result in long-term neurological damage.

Recent studies support these concerns. A 2022 study found that vitamin B12 supplementation may improve cognitive function in people with low levels.

Another review linked deficiency to an increased risk of cognitive challenges, while research published in International Psychogeriatrics reported that even low-normal B12 levels may affect mental performance, especially during periods of high mental strain.

Nutritional consultant and wellness expert Vanessa Ascencao said exam season places intense pressure on students’ bodies and minds.

“While many rely on caffeine and energy drinks, foundational nutrition is often overlooked. Without sufficient vitamin B12, the brain may struggle to keep up – even after hours of study,” she said.

“Supporting B12 levels through a bioavailable oral spray form can help sustain energy, sharpen memory, and reduce mental fatigue during this demanding period.”

Ascencao recommends including vitamin B12-rich foods such as lean meats, eggs, dairy and fatty fish, along with hydration, balanced meals, regular exercise and quality sleep.

She cautions that high sugar, caffeine and processed foods may interfere with B12 absorption, adding that supplementation may be beneficial for students who struggle to meet their needs through diet alone, such as vegetarians, vegans and those with absorption challenges.

Source: BetterYou and Rescue Remedy

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