Vitamin B12: What It Is, Why You Need It, and How to Get Enough
Vitamin B12 is a water‑soluble nutrient that fuels your nerves, red blood cells, and DNA. If you skip it, you’ll feel tired, foggy, or even develop nerve problems. The good news? Most people can keep their levels steady with the right foods or a simple supplement.
Why B12 Matters
B12 helps turn the food you eat into energy. It works with folate to make healthy red blood cells, which carry oxygen around your body. It also protects the myelin sheath that wraps nerves, keeping signals sharp and fast. Without enough B12, you might notice weakness, tingling in your hands, or a hard‑to‑shake low‑grade fatigue.
The recommended daily amount for most adults is about 2.4 µg. That sounds tiny, but it’s enough because your body stores B12 in the liver for years. Still, if you don’t replenish it, the reserves run low and symptoms appear.
Getting Enough B12
People most at risk for low B12 are vegans, older adults, and those with digestive issues like Crohn’s or an absorptive surgery. Certain medications, such as proton‑pump inhibitors, can also block absorption. If you fall into any of these groups, keep an eye on your levels.
Typical signs of deficiency include:
- Persistent tiredness
- Difficulty concentrating
- Numbness or tingling in feet and hands
- Shortness of breath during mild activity
- Glossy, sore tongue
Food sources are straightforward. Animal‑based products pack the most B12: beef liver, clams, salmon, dairy, and eggs. A single serving of clams can give you over 1,000% of the daily value. For vegans, fortified plant milks, breakfast cereals, and nutritional yeast are the main options, though you’ll likely need a supplement to hit the target.
When it comes to supplements, you have three common forms: cyanocyanide (the cheapest and stable), methylcobalamin (the body‑ready version), and adenosylcobalamin (used by nerve cells). Dosage varies; most adults do fine with 25‑100 µg daily, while people with severe deficiency may need 500‑1,000 µg under a doctor’s guidance.
Choosing a supplement is easy if you follow a couple of rules: pick a product that’s USP‑verified or has a third‑party seal, avoid excessive additives, and read the label for the exact B12 form. Sublingual tablets, liquids, and gummies all work, but the oral route is usually just as effective.
Quick tips to keep your B12 on track:
- Include a serving of animal protein or fortified food in most meals.
- If you’re vegan, aim for a daily B12 supplement of at least 25 µg.
- Check your levels every couple of years, especially if you’re over 60.
- Talk to a healthcare provider before taking high‑dose B12 if you’re on blood thinners.