This is particularly true for those following a vegetarian or vegan diet. It can be difficult for some people to meet their vitamin B12 requirements.

Chicken: 1 piece (174 g) provides 15% of the DV ( 22, 30).

Eggs: 2 large eggs provide 43% of the DV ( 22, 28).

Some especially good sources of vitamin B12 include:

Vitamin B12 is found in animal foods, as well as some fortified foods that have added B12.įortified foods vary from country to country, but often include milk alternatives or breakfast cereals. Injections are probably useless if you don’t have a deficiency. SummaryĮnsuring that you have enough vitamin B12 is important for brain function and mental, bone and eye health. However, there is little to no evidence to support these claims. Recently, vitamin B12 injections and infusions have become popular among healthy people who don’t appear to have a deficiency.Īdvocates of this approach claim that regular injections can boost energy levels and help with weight loss and mood. In people aged 50 and over, adequate consumption of vitamin B12 is thought to be important for maintaining good vision and protecting against macular degeneration.Ī 2013 study linked low vitamin B12 and folate levels with an increased risk of age-related macular degeneration ( 20).Īlthough the reduction in risk can’t be attributed to vitamin B12 only, it does suggest that getting enough may be important. Age-related macular degenerationĪge-related macular degeneration is a condition that causes you to gradually lose central vision, usually in both eyes.

Recent research states that the role of vitamin B12 and bone health is not well established. Interestingly, low blood levels of vitamin B12 have been linked with reduced bone mass, though clinical trials have not definitively supported the efficacy of B vitamin supplements in treating fractures ( 17). Osteoporosis is a disease in which the loss of bone mass results in weaker bones and an increased risk of bone fractures. Higher quality studies are needed to find out if there is a link between vitamin B12 and depression ( 16). Nevertheless, it was suggested that taking the vitamin on a long-term basis could help prevent a relapse into depression ( 15).Ĭurrently, there is a lack of quality research in this area. However, one review found that treating depression with vitamin B12 didn’t reduce the severity of symptoms. It’s been suggested that there may be a link between low vitamin B12 levels and depression. However, results have been mixed and treatment with vitamin B12 wasn’t effective at improving brain function in people with normal brain function ( 14). Low levels of vitamin B12 have been linked to a decline in brain function.Ī 2020 study found that those with vitamin B12 deficiency may present with cognitive disorder, though the deficiency was not shown to be a direct risk factor for cognitive decline ( 13). In fact, low blood levels of the vitamin have been linked to several health problems. Given the vital roles that vitamin B12 plays in your body, a deficiency can have serious health consequences. Deficiency can also be caused by poor absorption. Those at greatest risk of vitamin B12 deficiency are vegans and vegetarians, who get little to no B12 from the diet. Those with diseases that affect the gut, such as Crohn’s disease or celiac disease, are also at risk ( 9, 10, 11). Other people at risk of deficiency include those who have had intestinal surgery, including weight loss surgery. People who don’t produce enough intrinsic factor can become deficient.ĭeficiency is particularly common in elderly people, because the ability to absorb vitamin B12 can decrease with age ( 6, 7, 8). Intrinsic factor binds to vitamin B12, so that you can absorb it into the blood. Unlike other vitamins, the absorption of vitamin B12 depends on a protein produced in your stomach, called intrinsic factor. Even some meat eaters don’t absorb it very well ( 4, 5). However, vegans and vegetarians are not the only ones who are deficient. This is because B12 is only found naturally in animal foods. In fact, it’s thought that up to 88% of people following these diets have a deficiency ( 3). The recommended daily intake (RDI) of vitamin B12 is 6 micrograms per day.ĭeficiency is common, especially in people who follow a vegetarian or vegan diet.

Liquid b12