Vitamin B12 is an essentialwater-soluble vitamin.
The body doesn’t make vitamin B12, so it must be obtained through food.
It can be found in meat, seafood, and dairy products.
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It is also added to certain foods like breakfast cereal.
Vitamin B12 supplements can help treat or prevent a deficiency in people who are at greater risk.
However, there is not enough research to support these uses.
This article reviews vitamin B12, why you need it, and who should supplement with it.
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What Does Vitamin B12 Do?
Benefits of Vitamin B12 Supplements
The following are potential health benefits of vitamin B12 supplementation.
Prevent or Treat Vitamin B12 Deficiency
Vitamin B12 deficiencyusually results from inadequate intake or poor absorption.
It can also occur due topernicious anemia, an autoimmune disorder that prevents the body from absorbing vitamin B12.
Your healthcare provider will give this as an intramuscular (IM) injection of vitamin B12.
Once levels have returned to normal, additional oral supplementation can be added for a maintenance regimen.
If you are concerned about your vitamin B12 status, discuss it with your healthcare provider.
They can help order tests to check your status and prescribe supplementation.
Pregnancy Support
Multivitamin and mineral supplementation is frequently recommended during pregnancy.
Research has found thatmulti-micronutrient supplementationimproves maternal and child health outcomes, particularly in underdeveloped countries.
Vitamin B12 supplementation during pregnancy improves vitamin B12 status during and after pregnancy.
Unproven Uses
Vitamin B12 has been suggested to be beneficial in several areas.
Yet, there is not enough research to support supplementation of vitamin B12 for these purposes.
Cognitive Function
Observational studies have suggested elevated homocysteine levels were associated with the incidence ofAlzheimer’s diseaseand dementia.
However, further research has not found a role for vitamin B12 deficiency and supplementation for cognitive impairment.
However, the research does not support this.
Vitamin B12 does not appear to have any beneficial effect on performance in the absence of a deficiency.
Food Sources of Vitamin B12
Good food sources of vitamin B12often include meat and seafood.
Beef liver, ground beef, and turkey are notable meats that contain a lot of vitamin B12.
Dairy products like milk, yogurt, and cheese also provide good amounts of vitamin B12.
Eggs are another protein food that provides vitamin B12.
Some breakfast cereals are fortified with vitamins and minerals, including vitamin B12.
Read the nutrition facts label to see if vitamin B12 has been added.
For vegetarians,nutritional yeastis an excellent source of vitamin B12.
How Much Vitamin B12 Do I Need?
There is a Recommended Dietary Allowance (RDA) set for vitamin B12 intake.
Signs of a possible deficiency include:
Who Is at Risk of Vitamin B12 Deficiency?
Deficiency of vitamin B12 is typically the result of too little intake of vitamin B12-rich foods or altered/poor absorption.
This may include:
Otherwise, you should be able to get enough vitamin B12 through diet alone.
Before purchasing vitamin B12 supplements, discuss with your healthcare provider whether you actually need supplementation.
Additionally, many supplements may interact with medications.
Before starting your supplements, talk to your provider about what medications you are taking.
This includes over-the-counter and prescription medications, as well as other supplements.
How to Choose a Supplement
Dietary supplements are not regulated like drugs in the United States.
They can cause interactions with medications or have other safety concerns.
Summary
Vitamin B12 is an essential vitamin that we get from our diet.
Most people can easily get enough vitamin B12 from the food they eat.
In these cases, they may benefit from supplementation.
However, insufficient evidence exists to routinely supplement vitamin B12 for these conditions.
As always, discuss nutritional supplementation with your primary care provider to ensure that it is appropriate for you.
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Published 2017 Jan 12. doi:10.1186/s12970-016-0159-2
