Vitamin B12 – What It Does and Why You Need It

Vitamin B12 is a water‑soluble nutrient that helps make red blood cells and keeps nerves working right. Without enough B12 you can feel tired, dizzy, or have trouble remembering things. It’s also key for turning food into energy.

How to Spot a Vitamin B12 Deficiency

Common signs include fatigue, shortness of breath, numbness in hands or feet, and a sore tongue. Some people notice mood changes or memory lapses. If you have these symptoms and follow a vegetarian or vegan diet, check your B12 levels with a simple blood test.

Best Food Sources and Supplement Options

Animal products are the richest sources: meat, fish, eggs, and dairy all contain usable B12. For those who don’t eat animal foods, fortified cereals, plant milks, and nutritional yeast can fill the gap.

If you prefer a pill, look for cyanocobalamin or methylcobalamin forms. A daily dose of 2.4 µg meets most adults’ needs, but doctors often recommend higher amounts for people with absorption issues.

When choosing a supplement, pick a brand that lists the exact amount of B12 and has third‑party testing. Avoid products with vague “proprietary blends” or unnecessary additives.

Most healthy adults can get enough B12 from food alone, but older adults and people with gut problems may need a daily pill or a monthly injection. Talk to your pharmacist if you’re unsure which option fits your lifestyle.

In short, keep an eye on energy levels, include B12‑rich foods in your meals, and use a trusted supplement when diet isn’t enough. Your body will thank you with better stamina, sharper focus, and healthier nerves.