Vitamin B12 is a vital nutrient that supports the health of the nervous system, aids in red blood cell formation, and assists DNA synthesis. Common food sources of vitamin B12 include red meat, fish, shellfish, eggs (primarily in the yolks), dairy products like milk, fortified cereals, and soy products.

However, not everyone can fully meet their vitamin B12 needs through diet alone. In certain situations, taking vitamin B12 supplements becomes a valuable option to maintain optimal health.

When Should You Consider Taking Vitamin B12 Supplements?

A deficiency in vitamin B12 can lead to various symptoms such as fatigue, difficulty concentrating, pale or yellowish skin, shortness of breath, an irregular heartbeat, tingling in the hands and feet, and mood changes. Experiencing these symptoms may indicate a need for vitamin B12 supplementation.

There are also specific conditions in which vitamin B12 supplementation is recommended, including:

Following a Vegan or Vegetarian Diet

Vitamin B12 is found mainly in animal-derived foods, which vegans and vegetarians do not consume.

Because plant-based foods alone cannot sufficiently provide vitamin B12, those on vegan and vegetarian diets are more susceptible to deficiency. In these cases, taking a supplement or eating B12-fortified foods is advisable.

Having Conditions That Affect Nutrient Absorption

Certain health issues, such as Celiac disease, Crohn's disease, or atrophic gastritis, can reduce the body’s ability to absorb vitamin B12 from food. People with these conditions often require vitamin B12 supplements.

When the absorption of vitamin B12 from food is impaired, vitamin B12 supplementations help to avoid severe complications like megaloblastic anemia, nerve damage, confusion, memory loss, and other neurological problems.

Aging

As people age, the body's ability to absorb vitamin B12 decreases due to reduced production of stomach acid and other essential proteins needed for its absorption. For this reason, older adults are often advised to take vitamin B12 supplements to avoid deficiency.

Pregnancy and Breastfeeding

Pregnant and breastfeeding women need more nutrients, including vitamin B12, to support fetal growth and maintain their own health.

For pregnant women, the recommended daily intake of vitamin B12 is about 2.6 mcg, while breastfeeding mothers need 2.8 mcg daily.

Taking Certain Medications

Some medications can interfere with vitamin B12 absorption, especially if taken for extended periods. For instance, diabetes medication like metformin and stomach acid blockers like omeprazole can impact B12 absorption.

Long-term use of these medicines may reduce the body’s ability to absorb vitamin B12, so healthcare providers may suggest regular B12 level testing or supplements as needed.

If you’re at risk for vitamin B12 deficiency, consult a healthcare provider before starting supplements. Your doctor can advise on the right dosage based on your individual health needs.

Do you have more questions about vitamin B12? You can use the Ai Care health consultation service by downloading it from the App Store or Play Store.

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