Vitamin B12 (also known as cobalamin) is an essential nutrient for many body functions. It is essential for the production of DNA, red blood cells, and nerves.
Vitamin B12 supplements often come with claims that they will improve your energy, mood and weight loss. It’s important to distinguish between the truth and the fiction in terms of what you should or shouldn’t be taking.
FACT: Vitamin B12 is essential
The body cannot produce B12 but it is essential for many functions. The body can’t make red blood cells or DNA without B12. This leads to fatigue, mental disorders, digestive problems, nerve damage and other health issues.
FICTION Everyone Needs B12 Supplement
B12 is a necessary vitamin but that does not mean everyone should take a B12 supplement. The majority of people get enough B12 through their diet.
B12 is found in meat, poultry and fish as well as dairy products. B12 is commonly added to foods such as bread, cereals and grains.
FACT – B12 Supplements Will Not Help Much Unless Your Levels Are Low
B12 supplementation can be beneficial for those who don’t consume enough B12-containing food or have conditions that limit their ability to absorb B12 through their diet.
If you are not B12 deficient, a supplement is unlikely to offer any benefit.
B12 supplements are sometimes claimed to “boost energy,” “help lose weight,” or even “improve mood”. Low B12 levels can cause fatigue and depression. Supplements may be helpful. If your B12 levels are already normal, supplementing with more will not have any noticeable effects.
FICTION: You Need To Eat Meat To Get B12
B12 supplements can be sold to vegans and vegetarians, who claim that they don’t get enough B12 in their diet. Plant-based foods don’t contain B12 but that doesn’t necessarily mean you can’t obtain enough by eating meat.
B12 is added to many plant-based products, including cereals, grains and non-dairy dairy milk. Some nutritional yeast products contain B12.
If you do not eat animal products or meat, you should consult your doctor about whether you are deficient in vitamin B12, and if so, you may want to take a supplement.
FACT: You Might Need More B12 As You Age
Older adults are also at risk of B12 deficiency, as their bodies are less efficient in absorbing the vitamin from food.
Your doctor should test your B12 levels if you are over 50. If you’re deficient, your doctor may prescribe an oral B12 supplement or injections.
FICTION: B12 Supplements Are Better Than Food Sources
Although supplements are a good way to ensure you get enough B12, remember that food is almost always better than supplements .
You are likely getting enough B12 if you eat a varied and healthy diet. If you are unable to get enough B12 through diet alone, then your doctor might recommend a supplement. Speak to your doctor about any concerns you have regarding your diet and vitamin levels.
