Learn more about how to identify whether or not you’re experiencing a vitamin B12 deficiency What are the key benefits of vitamin B12 for your body? Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, andmore. Both vitamin B12 deficiency and folate deficiency are more common in older people, affecting around 1 in 10 people aged 75 or over and 1 in 20 people aged 65 to 74.

However, this will not help if you have a stomach (gastro-intestinal) problem that means you cannot absorb vitamin B12 from your gut.Currently, there is no scientific evidence to suggest that vitamin B12 supplements can boost energy in those with sufficient levels of this vitamin ( 1, 31). Vitamin B12, required for proper brain function and a host of chemical reactions within the body, is found naturally only in animal foods.

This formulation appears to be effective in raising vitamin B12 blood levels in adults and children [ 27, 28]. Both are necessary for producing a sufficient number of red blood cells to carry oxygen around the body. ounce (100-gram) serving of trout fillet offers about 312% of the DV for vitamin B12 and 1,171 mg of omega-3 fatty acids ( 23). Recently, vitamin B12 injections and infusions have become popular among healthy people who don’t appear to have a deficiency. Also sometimes referred to as cobalamin, vitamin B12 is a water-soluble vitamin that’s essential for several aspects of health.If you’re low or deficient in B12, your healthcare provider will likely recommend oral vitamin B12 supplements or injections to increase your blood levels ( 10). Vitamin B12 supplements containing cyanocobalamin can be bought as tablets (including chewable, slow-release, and tablets that dissolve under your tongue), capsules, mouth sprays, and drops. If a person has a severe vitamin B12 deficiency, a doctor may advise them to have injections to increase their levels of this nutrient.

It’s necessary for proper red blood cell production, DNA formation, nerve function, and metabolism ( 1).

Many people find it is easiest to take it first thing in the morning as part of their morning routine, but as the sprays are easy to use, portable and don't need to be taken with food or drink, they can be used any time of day. If you’re looking for higher concentrations of vitamin B12, it’s recommended to choose low fat cuts of meat. Additionally, older adults, people with gastrointestinal conditions, and those on certain medications, including proton pump inhibitors and metformin, may need to take a supplement. However, you may need to take it for the rest of your life if your diet does not have enough vitamin B12 or you cannot absorb enough vitamin B12 from your food. This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older.

There is little risk from taking too much B12, however, high amounts may interact with certain medications. But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent. Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA. Some animal studies suggest that a deficiency in vitamin B12 may increase body fat percentage and alter metabolism.One study in people with early-stage dementia showed that a combination of vitamin B12 and omega-3 fatty acid supplements slowed mental decline ( 27). The same serving of this cereal also packs 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron ( 15). Tablets are often the most popular choice, but oral sprays are very easy to take and provide an effective solution for those who find tablets difficult to swallow. Having enough vitamin B12 allows your body to make red blood cells that work properly to carry oxygen around your body. If you have a condition that means you cannot absorb enough vitamin B12 from the food you eat, it’s still a good idea to try to eat a healthy, balanced diet with enough vitamins and minerals, including B12.