Running News Daily

Feeling extra fatigued lately? There are lots of reasons why you may not have the usual pep in your step—from overtraining to underfueling to poor sleep habits that are hampering your recovery. But one less obvious factor worth considering: vitamin B12 deficiency.

Most people are not at risk for B12 deficiency, Selvi Rajagopal, M.D., M.P.H., assistant professor of medicine at The Johns Hopkins University School of Medicine, tells Runner’s World. But it’s more common than you may think, especially among seniors. An estimated 20 percent of people over age 60, and about 6 percent of people younger than that are deficient, according to research. 

To make sure you’re filled up on the vitamin, here’s what to know about its benefits, where to find it, and signs of vitamin B12 deficiency to look for, so you know when to talk to your doctor. 

What to Know About the Importance of Vitamin B12

Vitamin B12 plays an essential role in the growth and development of our nervous system tissues and blood cells, Mark Loafman, M.D., a Chicago-based family physician tells Runner’s World. It’s important for nerve signaling and brain functioning, adds Rajagopal. And it helps break down homocysteine, an amino acid that, if present in high enough amounts, can damage the heart and increase risk of dementia, heart disease, stroke, and osteoporosis, Jen Graham, M.S., R.D.N., a Tallahassee, Florida-based registered dietitian nutritionist with Top Nutrition Coaching, tells Runner’s World. 

Our bodies don’t create B12 on their own, so we need to get it from our diet. It’s typically found in animal foods—like meat, eggs, liver, seafood, and dairy products—as well as fortified cereals. 

Because animal products are a main source of this vitamin, folks who follow a strictly vegan or vegetarian diet and don’t take a B12 supplement are at “significant risk” of deficiency, Loafman says. 

Other susceptible people include those who have conditions that interfere with their ability to absorb B12 from the GI tract, including those with celiac disease (and other GI conditions, like inflammatory bowel disease), pernicious anemia (an autoimmune condition), and people who have had bariatric gastric bypass surgery, Loafman explains. 

Older adults, including those older than age 60, are also at risk of deficiency. That’s because the functioning of your gastric cells naturally declines as you age, decreasing absorption of the vitamin, Loafman adds. 

Low levels of B12 are typically detected through a blood test, Rajagopal explains, which you can request from your doctor or may otherwise be included as a part of a routine physical exam. The recommended dietary allowance for B12 ranges from 0.4 to 2.8 mcg per day and varies based on age, sex, and whether you’re pregnant or breastfeeding, according to the National Institutes of Health.

Now that you know the importance of vitamin B12 and who is most affected by deficiency, let’s dig into the signs you’re not getting enough B12—plus how to remedy low levels. 

Signs of Vitamin B12 Deficiency

Having too little vitamin B12 can cause a host of signs and symptoms. These are directly linked to your “body’s inability to keep up with the production of new blood cells and/or the maintenance and preservation of nervous tissues,” Loafman explains. 

Here’s what to watch out for:

Fatigue, weakness, and lightheadedness. B12 deficiency can lead to megaloblastic anemia, a condition where you don’t have enough red blood cells to carry oxygen to your tissues, Rajagopal says. This, in turn, can cause you to feel tired and weak, she explains. It could also hamper your exercise performance, Loafman adds. In severe cases, the lack of red blood cells can be life threatening. The good news: This type of anemia usually occurs gradually and you’d likely notice signs of it with routine blood testing before developing significant symptoms, Loafman explains.

Numbness and tingling in your limbs. These sensations are often symmetric (meaning, they happen on both sides of the body) and typically involve the legs more than the arms, says Rajagopal. It can also crop up in the fingers and toes, she adds. Numbness and tingling happens because B12 deficiency decreases your ability to maintain nervous system tissue, Loafman explains. This effect on the nervous system can also alter your gait and cause difficulty walking.

Mood changes, trouble concentrating, insomnia, irritability, and possible memory loss. When your body isn’t able to maintain its nervous system tissue, it can cause a host of neuropsychiatric symptoms and cognitive dysfunctions, Loafman explains.

Oral irritation and recurrent ulcers. The mucous membranes in your mouth and throat require rapid new cell growth to keep up with the almost constant turnover of cells, so when these areas aren’t getting the new cells they need due to B12 deficiency, your mouth can bear the brunt of it. In addition to oral irritation and frequent ulcers, you may also notice changes to your tongue, including pain, swelling, tenderness, or pigmentation changes, Rajagopal explains.

Skin changes, like rashes and changes in pigmentation. Again, this is because B12 plays a vital role in cell production, Loafman explains, so when your levels are subpar, you may notice it influences your skin health.

GI symptoms, including nausea and diarrhea. Having low levels of B12 can cause fewer red blood cells to reach your digestive tract, which in turn can trigger symptoms like nausea and diarrhea, Graham explains. In turn, feeling nauseous can lower your appetite, she adds.

Irregular heart rate. With B12 deficiency, your heart may beat faster to make up for the reduced number of red blood cells in the body, Graham says. This is your body’s way of trying to ensure enough oxygen gets circulated to all your organs and bodily systems, she explains. 

How to Know if You Need a Vitamin B12 Supplement

If you’re diagnosed with a vitamin B12 deficiency—which, as mentioned, can be determined from a blood test at your doctor’s office—then it’s wise to up your stores by taking a B12 supplement. 

Additionally, anyone who follows a vegan diet should take a B12 supplement to prevent or correct mild deficiencies that may already be developing, Loafman says. He also recommends supplementation for people whose diets include meat or dairy, but focus more heavily on plant-based foods. Important caveat: There are a lot of health benefits associated with solely and largely plant-based diets, “so no one should feel compelled to consume animal products,” Loafman says. Instead, they should add a B12 supplement to their daily routine.

You may also benefit from a B12 supplement if you have an autoimmune disease that attacks the stomach lining or GI tract (like Crohn’s or celiac disease), have had weight-loss surgery, or are taking heartburn medications that suppress stomach acid, Graham says. Your stomach acid is what extracts B12 from the food you eat, so it’s harder for that to happen if you have less stomach acid, she explains. Older adults may also benefit from supplementation, as they are at greater risk of deficiency. 

Just keep in mind: “There is no guideline or strong evidence base to support vitamin B12 supplementation without proven deficiency,” Rajagopal says. So you may want to first get your levels checked and/or ask your doctor if supplementation is recommended for you before taking a daily pill. 

Loafman, for his part, says patients who are struggling with fatigue or other B12 deficiency symptoms often ask him to prescribe supplements or administer B12 injections, even though they don’t have any risk factors for deficiency and a blood test has confirmed their levels are in the normal range. “Often, they have been told or have heard a B12 shot will boost energy levels or help with weight loss,” Loafman explains. “I wish this were the case, but unfortunately there is no evidence of benefit or improved outcome by taking ‘extra’ B12.” 

To that end, if you’re struggling with fatigue, poor performance and/or mood-slash-cognitive concerns, it’s wise to get evaluated by your doctor, Rajagopal advises. They can confirm whether you do have B12 or other micronutrient deficiencies and help you figure out next best steps. 

How to Choose a Quality Vitamin B12 Supplement

If you’ve determined B12 supplementation is right for you, the next step is to get a high-quality product. 

In the United States, vitamins and supplements are not formally regulated, so it’s best to buy supplements that have been tested by an independent third-party company for quality, safety and purity, Graham says. 

Loafman recommends supplements certified by the United States Pharmacopeia (USP) or National Sanitation Foundation (NSF). “I would not purchase or consume an over-the-counter product that does not have this certification,” he says. You can also get a B12 prescription from your physician, which will assure you are getting a product regulated by the Food and Drug Administration, Rajagopal says. 

Look for supplements containing the natural form of B12 (methylcobalamin) instead of the synthetic (cyanocobalamin) because the latter has the potential to impair kidney function in people with borderline kidney problems, Graham says. 

In some cases, B12 injections are recommended over oral supplements. This might be at the beginning of deficiency treatment to obtain faster results, or because your body’s decreased absorption of B12 is so severe that your levels can’t be fixed with high doses of oral treatment, Loafman explains. 

The dosage for your B12 supplement, and which form is right for you, will depend on factors including your specific level of deficiency. Again, this is why it’s worthwhile to first check in with your doctor. 

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.