Fuel exam focus with vitamin B12, experts advise

With South African students preparing for final exams, experts are warning that vitamin B12 deficiency, often overlooked, may impair concentration, memory and energy levels during this critical period.

Studies have found that even mild B12 deficiency may be linked to attention difficulties and reduced academic achievement - symptoms often mistaken for exam stress or burnout.

Vitamin B12 plays an essential role in red blood cell production, energy metabolism and nerve health. When levels fall too low, both the body and brain can be affected. Deficiency has been linked to cognitive decline, fatigue, mood changes and, if untreated, long-term neurological damage.

A 2022 study suggested that vitamin B12 supplementation may support cognitive performance in individuals with low levels, while a recent comprehensive review discussed links between vitamin B12 deficiency and an increased risk of cognitive challenges. Another paper published in International Psychogeriatrics highlighted that even low-normal B12 levels could be associated with reduced mental performance, particularly during times of high cognitive demand.

Nutritional consultant and wellness expert Vanessa Ascencao said exams can push students’ bodies and minds to the limit. “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. Supporting B12 levels through a bioavailable oral spray form can help sustain energy, sharpen memory and reduce mental fatigue during this demanding period,” Ascencao said.

To support focus and energy during exams, Ascencao recommends including vitamin B12-rich foods such as lean meats, eggs, dairy and fatty fish, while maintaining balanced meals for steady energy. She also advises staying hydrated, prioritising quality sleep, managing stress through regular breaks and exercise, and limiting sugar, caffeine and processed foods, as these may interfere with vitamin B12 absorption.

For students who may find it difficult to get enough B12 through diet alone - including vegetarians, vegans, or those with absorption challenges - supplementation can provide an effective solution.

“BetterYou B12 Boost offers a convenient oral spray with superior absorption, clinically proven to elevate vitamin B12 levels more effectively than traditional tablets, capsules, or drops - with studies indicating up to 127% greater absorption - delivering vitamin B12 directly into the bloodstream to help students stay sharp and energised throughout exam season,” Ascencao noted.

Alongside nutritional support, managing exam stress and anxiety is equally important. Part of the trusted Rescue Remedy range, used worldwide for over 80 years, Rescue Remedy Lozenges offer gentle, natural support, including vitamins B5 and B12, to help calm nerves and restore emotional balance during high-pressure times. “Combining proper nutrition with emotional wellness strategies such as Rescue Remedy for exam stress can help students perform at their best both mentally and emotionally,” Ascencao added.