The Nutrient Your Hormones Secretly Care

ones play a big role in how our body works every day, controlling things like mood, energy, metabolism, and even sleep. But many people don’t realize that hormones need the right nutrients to work properly. Without these important nutrients, hormones can get out of balance, leading to problems like tiredness, weight issues, mood swings, and poor skin health.

Research from 2015 found that having low levels of certain nutrients in the body can cause hormone problems. This can lead to feeling tired, experiencing mood changes, and having trouble sleeping. A study in 2021 showed that people with hormone imbalances often lack enough of these vital nutrients. Adding more of these beneficial nutrients, like Vitamin B12, to your diet can help improve hormone health. When the body receives enough Vitamin B12, it helps keep hormones balanced, supporting higher energy levels, a more stable mood, and overall better health. Understanding which nutrients help maintain hormone balance is a simple but effective way to feel better every day.

When the body gets enough of these important nutrients, it can keep hormones steady. This helps you feel more energetic, have a better mood, and stay healthy overall. Learning about which nutrients help keep hormones balanced is a simple but powerful way to feel better every day.

Do you feel tired all the time, even after sleeping well? Or do you often feel weak, moody, or forgetful? These signs may not just be stress or lack of rest. They could be your body’s way of saying it’s missing something important—Vitamin B12.

Vitamin B12 is a nutrient your hormones silently crave. It supports your brain, keeps your energy high, and helps balance your mood. But not many people talk about it, especially those following vegetarian diets. Let’s break it all down in simple words.

What is Vitamin B12 and Why Is It Important?

Vitamin B12 is a key nutrient that your body needs to work well. It helps make red blood cells, keeps nerves healthy, and supports your brain. Most importantly, it plays a big role in hormone balance. That’s why your hormones “crave” it.

If your body doesn’t get enough B12, you might face problems like:

• Constant tiredness
  

• Mood swings or feeling low
  

• Poor memory
  

• Weakness or lightheadedness
  

• Hormone imbalance, especially in women
  

Your body cannot make vitamin B12 on its own. It must come from food or supplements. So, if you're not getting it regularly, you may slowly develop a deficiency.

Why do vegetarians Often Lack Vitamin B12?

This is a common question—why are vegetarians more likely to have low B12?

Vitamin B12 is mostly found in animal-based foods like meat, eggs, and dairy. So if you're vegetarian or vegan and not eating these regularly, your B12 intake may be too low. Even if you drink milk or eat cheese, the amount of B12 may still not be enough.

So the simple reason why vegetarians lack vitamin B12 is: their food doesn’t naturally have enough of it.

How to increase Vitamin B12 for Vegetarians?

Now comes the most important part—how to increase vitamin B12 for vegetarians. The good news is, you can still meet your B12 needs with a few smart steps.

1. Eat Fortified Foods

Some plant-based foods have added B12. These are called “fortified” foods. Look for B12-fortified options like:

• Plant-based milk (soy, almond, oat)
  

• Breakfast cereals
  

• Nutritional yeast
  

Check the label to be sure they actually contain B12.

2. Take a Vitamin B12 Supplement

This is the easiest and most reliable way to increase B12, especially for vegetarians. A vitamin B12 supplement can be taken daily or weekly, depending on your doctor’s advice. It comes in tablet, liquid, or even spray form.

Most people prefer tablets because they’re simple to take with water after a meal.

If you're severely low, your doctor may suggest B12 injections or high-dose tablets at first, then lower doses for maintenance.

3. Check Your B12 Levels

If you suspect low B12, ask your doctor for a simple blood test. Based on the results, they can guide you on how much B12 you need and for how long.

When should you take Vitamin B12?

Many people ask when the best time is to take a vitamin B12 supplement. Here’s what helps:

• Take B12 in the morning after breakfast. It gives you energy for the day.
  

• Avoid taking it late at night—it may disturb your sleep since it boosts energy.
  

• Take it after food to help with better absorption and avoid stomach upset.
  

Also, consistency matters. Whether you take it daily or weekly, don’t skip doses.

What foods to include for Better Vitamin B12?

Even though plant foods don’t naturally have B12, including the right mix can still help support overall energy and health. Try these:

• Dairy products like milk, curd, and cheese (for vegetarians who consume dairy)
  

• Mushrooms and seaweed (some types may have a bit of B12, but not enough alone)
  

• Fortified tofu or plant-based meat substitutes
  

• Eggs (if you're an ovo-vegetarian)
  

Remember, these foods alone might not be enough, but they do help a little when paired with a supplement.

How long to recover from Vitamin B12 Deficiency?

This depends on how low your B12 levels are and how quickly you take action.

If your deficiency is mild and you start taking a B12 supplement regularly, you may start feeling better in a few weeks. Energy levels may improve in 1–2 weeks, and mood and brain function usually get better within 2–3 months.

But if your B12 levels are very low and you've had symptoms for a long time, full recovery can take 6 months or more. That’s why it's important to catch it early and treat it properly.

Follow your doctor’s advice, get your blood levels tested again after a few months, and continue your supplements as needed.

Why is it so important to fix Vitamin B12 Deficiency?

Low B12 is not just about feeling tired—it can cause long-term damage if ignored. Over time, it may lead to:

• Permanent nerve damage

• Depression or brain fog
  

• Hormone problems
  

• Poor digestion
  

• Weak immune system
  

For women, low B12 can affect periods, fertility, and even skin health. That’s why correcting this one nutrient can improve many parts of your life.

When your B12 levels are healthy, your hormones are more balanced, your mood is better, and your energy returns. It’s like giving your body a green light to function well again.

Final Thoughts

Vitamin B12 may be a small nutrient, but it plays a huge role in how your body and mind feel every day. Whether you’re vegetarian, vegan, or someone who eats very little animal food, your B12 levels need attention.

So, what can you do right now?

• Get your B12 levels checked
  

• Start a vitamin B12 supplement if needed
  

• Add fortified foods to your diet
  

• Stay consistent, and don’t wait for symptoms to get worse
  

Now that you know how to increase vitamin B12 for vegetarians, and how long to recover from vitamin B12 deficiency, you can take better care of your health.

Because sometimes, one small nutrient—like vitamin B12—is all your hormones are secretly craving to help you feel like yourself again.