Laufer, E. M., et al. (2004). Effects of moderate alcohol consumption on folate and vitamin B12 status in postmenopausal women.

An untreated vitamin B12 deficiency can lead to neurological problems or pernicious anemia, which occurs when your body doesn’t have enough B12 to produce the amount of red blood cells it needs ( 12). Nori. These are dried sheets of seaweed. You’ve probably seen them used to make sushi. Studies show it might be possible to get 2.4 micrograms of B12 from 4 grams of nori. But you’d need to eat a little more than 13 sheets to meet your daily intake. Cognitive Issues: Vitamin B12 deficiency can affect your brain health, leading to problems with thinking, reasoning, and memory. In severe cases, it can even lead to depression.

While Vitamin B12 IM shots are generally safe, it’s important to have a thorough discussion with your healthcare provider about your specific needs, potential side effects, and any medications or supplements you’re currently taking. A 3.5-ounce (100-gram) serving of lamb liver provides an incredible 3,571% of the Daily Value (DV) for vitamin B12 ( 1). B12 also works with other B vitamins to improve certain functions. For instance, B12 and folate (B9) together help to make red blood cells. Those taking medications including metformin (used for the treatment of diabetes) and omeprazole or lansoprazole (used for the treatment of stomach problems).

Rajdl, D., et al. (2016). Effect of folic acid, betaine, vitamin B6, and vitamin B12 on homocysteine and dimethylglycine levels in middle-aged men drinking white wine. Vitamin B12 is an essential nutrient for good health. Some of the best sources of vitamin B12 include meat, fish, eggs, fortified foods or supplements. It may also be advisable to limit or avoid alcohol.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). Supplements are one of the easiest and most convenient methods to get enough vitamin B12 into your body without having to worry about making significant changes to your diet. How to take vitamin B12 supplements Assisting with the development and delivery of innovative, world-leading pill-free supplements, from concept through to launch, Emily plays a fundamental role in the brand’s new product pipeline. Facilitating research, she has been pivotal to the success of BetterYou’s first ever oral spray consumer trial for Turmeric Oral Spray, as well as an internal trial for Vitamin D, and provides support to the wider technical and quality management teams. According to one large study in 9,075 people, having higher blood levels of vitamin B12 was associated with a lower risk of obesity ( 6). Nutritional yeast is a good vegan source of protein, vitamins, and minerals. It’s a species of yeast specifically grown to be used as food, not as a leavening agent in bread and beer.

Age-related macular degeneration is a condition that causes you to gradually lose central vision, usually in both eyes.Nerve Damage: In very rare cases, if the injection is administered incorrectly, it could potentially cause nerve damage. This is why it’s crucial to have the injection administered by a trained healthcare professional. Excess vitamin B12 is stored in your liver. If you consume more than the RDI, your body saves it for future use. What is vitamin B12 deficiency? Those on a vegan or mostly plant-based diet should be wary of information sources advising that foods such as seaweeds deliver adequate amounts of vitamin B12. Research suggests that this is incorrect and that those on a plant-based diet should include fortified foods and supplements. Vitamin B12 shots are typically the most common way to prevent or treat a deficiency. The injections are prescribed by a doctor and given intramuscularly, or into muscle. Promoting Red Blood Cell Production: Vitamin B12 plays a vital role in the production of red blood cells. These cells are responsible for carrying oxygen to the body’s tissues. Adequate Vitamin B12 levels are necessary for the proper formation of red blood cells.

Nevertheless, it was suggested that taking the vitamin on a long-term basis could help prevent a relapse into depression ( 15). Recent research states that the role of vitamin B12 and bone health is not well established. Additional studies are needed ( 18, 19). Age-related macular degeneration Please note: You should seek medical advice before taking dietary supplements and please remember they are not a substitute for a balanced diet. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.Choose fortified products where possible to increase Vitamin B12 intake from your diet. good food sources of vitamin B12 Vitamin B12, required for proper brain function and a host of chemical reactions within the body, is found naturally only in animal foods. But if the typical vitamin B12 sources are not part of your regular diet or if your body has difficulty absorbing enough B12, there are other options. How B12 works in the body Research shows that eating fortified cereals daily helps increase vitamin B12 concentrations ( 16, 17). Nutritional yeast does not naturally contain vitamin B12. However, it’s commonly fortified, which makes it a great source of this nutrient.