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B12 is essential for brain function and beneficial for sleep and mood, and can help people suffering from depression and fatigue

"The effect of B-vitamins on biochemical bone turnover markers and bone mineral density in osteoporotic patients: a 1-year double blind placebo controlled trial"

In practical terms, that shows up as fatigue that seems disproportionate to your effort, shortness of breath during workouts that used to feel manageable, and a general sense that your body isn't performing the way it should

For those who are more visual learners, we break down techniques like this on our YouTube channel, which can be a massive help in getting the feel for it right