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That slow drop is one reason many adults start to notice slower recovery, less lean muscle, lower energy, and changes in how their body is built, even when their habits have not changed

Hsiao D, et al

But you can also have a vitamin B12 deficiency without having anemia

there are likely complex interactions with environmental and other factors

When someone is genuinely deficient, they may notice improvement in energy or mental clarity within a few days, though this varies from person to person and is most likely in people who were low to begin with

Over time, you may also see improvements in related health markers such as blood pressure, cholesterol, and blood sugar levels