WHY EVERYONE NEEDS VITAMIN B12

Plants or animals do not naturally produce vitamin B12—it's actually made by microbes found in soil and water. In the past, humans may have gotten their B12 by drinking from natural water sources like streams or wells. However, with modern water purification methods, including chlorination, these microbes are removed, reducing our exposure to natural B12. While this keeps us safe from harmful bacteria like cholera, it also limits the B12 in our diet.

Interestingly, people in less developed regions who live in less sanitary conditions and drink untreated water may still get B12 naturally, which might explain why some vegetarians in those areas experience fewer B12 deficiencies compared to those in more sanitized environments. Our close relatives, like gorillas, get B12 by consuming bacteria through their environment—or even by eating their own waste. For most people today, however, B12 supplements are a more appealing option.

Why Vitamin B12 Is So Important

Getting enough vitamin B12 is essential because a deficiency can lead to a wide range of health problems, affecting everything from the digestive system to the brain and nervous system. Without enough B12, individuals can develop serious conditions, including memory issues, mood disorders, nerve damage, and even more severe mental health problems.

Recognizing and Treating Vitamin B12 Deficiency

Vitamin B12 deficiency can cause a wide variety of symptoms, many of which can easily be mistaken for other health issues. These symptoms include digestive problems like bloating and chronic diarrhea, fatigue, muscle cramps, difficulty walking, and even cognitive issues such as memory loss or confusion. More severe cases might lead to symptoms similar to Parkinson’s disease, nerve pain, and unusual conditions like swollen, painful feet or a darkening of the skin.

If you suspect a B12 deficiency, it can usually be treated with either B12 supplements or by consuming B12-fortified foods. Symptoms often improve quickly once B12 levels are restored.

How Much Vitamin B12 Do You Need?

Health organizations recommend that everyone following a vegetarian or plant-based diet should take B12 supplements, even if they occasionally consume eggs or dairy. The same advice applies to those who eat small amounts of meat, also known as flexitarians.

Other groups that should consider regular B12 supplementation include individuals who have had weight-loss surgery (since it can impair B12 absorption), as well as anyone over the age of 65, as B12 absorption tends to decrease with age. For younger adults (under 65), the recommended dosage is either 2,000 mcg of B12 once a week or 50 mcg daily. Ideally, supplements should be chewable, sublingual (under the tongue), or liquid to enhance absorption. For those over 65, the dosage increases to 1,000 mcg daily to counteract the body’s reduced ability to absorb B12.

Pregnant and breastfeeding women can take the same daily dose of 50 mcg or opt for 2,000 mcg weekly. Children from ages 4 to 10 are advised to take half the adult dose (25 mcg daily), and from age 11 onward, they can follow the adult dosage.

B12 Sources: Food vs. Supplements

If you prefer not to take B12 supplements, you'll need to rely on B12-fortified foods. The challenge here is that you would need to consume multiple servings of these fortified foods daily to meet your B12 needs. B12-fortified nutritional yeast is a popular choice, but there are many other options, including fortified plant-based kinds of milk, cereals, and even some energy drinks.

However, not all foods advertised as containing B12 are reliable sources. Some algae products, like spirulina, are often marketed as natural B12 sources, but they contain B12 analogs, which not only fail to provide the vitamin but may even block the body's absorption of true B12

Can You Take Too Much B12?

The good news is that it's almost impossible to overdose on vitamin B12. Since B12 is water-soluble, any excess is excreted in urine, meaning the worst-case scenario is that you're wasting money on supplements. However, some injectable forms of B12 have been linked to mild side effects, like acne, though this is rare

Cyanocobalamin vs. Methylcobalamin: Which Is Better?

When choosing a B12 supplement, you’ll likely come across two main types: cyanocobalamin and methylcobalamin. While methylcobalamin is often marketed as the more "natural" or"premium" option, the truth is that cyanocobalamin is more stable and effective for most people. It’s also the most commonly used form in supplements. The exception might be for people with kidney issues or smokers, where methylcobalamin or another form, hydroxycobalamin, could be a better choice. However, this has not yet been definitively proven, and for most people, cyanocobalamin remains the best option due to its superior stability.

Conclusion

Vitamin B12 is crucial for maintaining good health, especially for those on plant-based diets or with reduced absorption due to age or surgery. While it’s possible to get B12 from fortified foods, supplements are a more reliable and convenient option for most people. Ensuring you get enough B12 can help prevent a host of health problems, from fatigue and cognitive issues to more severe conditions like nerve damage or psychosis. Whether through fortified foods or supplements, making B12 a regular part of your diet is essential for long-term health.