Poor dietary intake of vitamin B12, especially in vegetarians and vegans.That means treating a deficiency as soon as possible is crucial.”Ī deficiency can result from several causes: “Over time, a deficiency of B12 can cause problems with balance, confusion, depression, poor memory and dementia, and it can even cause permanent damage to the nervous system. “ Nerve problems, such as numbness and tingling in the hands and feet, are also a risk,” Somer says. Symptoms are broad and include fatigue, weakness, loss of appetite, weight loss, and pernicious or megaloblastic anemia. Since the symptoms of a vitamin B12 deficiency are fairly common-especially mid-pandemic-it can be challenging to determine if your levels are too low. Older adults, people who have had certain gastrointestinal surgeries, and those with pernicious anemia, an autoimmune disease where the body can’t make enough healthy red blood cells, may also benefit from a B12 supplement, the NIH says. People with digestive issues like Celiac disease and Crohn’s disease or “any kind of malabsorptive condition” may need to supplement as well, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers. “B12 is more available in animal products,” she points out. Who usually needs a vitamin B12 supplement?Ī big group that could potentially benefit from a vitamin B12 supplement is vegetarians and vegans, says Keri Gans, M.S., R.D., author of The Small Change Diet. “It’s not found in plant foods, unless those foods are either fortified, such as fortified soymilk, or fermented, such as tempeh,” Somer says. Atlantic salmon, 3 ounces: 2.6 micrograms.Nutritional yeast, ¼ cup: 8.3 to 24 micrograms.Here’s a breakdown of some of the top sources:

Vitamin B12 is naturally present in animal foods like fish, meat, poultry, eggs, and dairy products, the NIH says, but you can also find it in some fortified breakfast cereals and fortified nutritional yeasts. It is possible to hit your daily recommended vitamin B12 amount through your diet. However, it’s recommended that people who are pregnant or breastfeeding have 2.6 and 2.8 micrograms of B12 a day, respectively, the NIH says. Most adults should aim for at least 2.4 micrograms per day, according to the National Institutes of Health (NIH). “It’s essential for the replication and maintenance of all body cells.” How much vitamin B12 should you get in a day? “Vitamin B12 is necessary for normal processing of carbs, proteins, and fats in the body and for the normal formation of red blood cells,” adds Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. It also tamps down chronic inflammation within the cardiovascular system (that can, in turn, lower heart disease risk), helps maintain the nervous system (including the myelin sheath, “insulation” that surrounds nerves), and produces neurotransmitters (a.k.a. While you can get vitamin B12 from foods, you can also get your recommended dosage by having one of the best B12 supplements (but more on that later).Īlso known as cobalamin, think of vitamin B12 as fuel for your engine-it plays essential roles in energy production within your body, says Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, IA. A big one to watch: vitamin B12, especially if you follow a plant-based diet. If you’ve been feeling unusually sluggish and weak or if you can’t seem to stay awake during the day, you may be wondering if you’re getting enough of your essential nutrients. This article was medically reviewed by Marjorie Cohn, M.S., R.D.N., a certified integrative and functional medical nutrition therapist and member of the Prevention Medical Review Board.

Vitamin b 12 500 mcg