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People taking certain medications: There are particular medications that can increase your risk of vitamin B12 deficiency. This includes the drug metformin, taken for prediabetes and diabetes, as well as proton pump inhibitors. If you’re not a fan of pills and tablets, you might want to consider Vitamin B12 in spray form. Since vegans will need to supplement with B12 throughout their life, a spray can be a convenient and easy addition to your routine.
In particular, its Garden of Life Vitamin Code Raw B12 is a great option for people who prefer natural ingredients. It contains vitamin B12 derived from cultures of Saccharomyces cerevisiae, a yeast that is naturally occurring in some foods and is also known as brewer’s or baker’s yeast.Green R, Allen LH, Bjorke-Monsen AL, Brito A, Gueant JL, Miller JW, et al. Vitamin B12 deficiency. Nat Rev Dis Primers 2017;3:17040. [ PubMed abstract] Most people in the United States consume adequate amounts of vitamin B12. Data from the 2013–2016 National Health and Nutrition Examination Survey (NHANES) show that only 3% of U.S. men had intakes from food and beverages below the EAR for vitamin B12 of 2 mcg, and the rate for women was 8% [ 30]. In terms of dosage, most adults require 2.4 mcg of vitamin B12 per day. However, this amount may be slightly higher for certain groups, including people who are pregnant or breastfeeding. Is it OK to take 1000 mcg of B12 a day?
Though more studies are needed, vitamin B12 supplementation might improve brain function in older adults with cognitive impairment as well. Types and forms of B12 Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement. Kalkan Ç, Karakaya F, Tüzün A, Gençtürk ZB, Soykan I. Factors related to low serum vitamin B12 levels in elderly patients with non-atrophic gastritis in contrast to patients with normal vitamin B12 levels. Geriatr Gerontol Int 2016;16:686-Vitamin b12: Fact Sheet for Health Professionals. National Institute of Health Office of dietary supplements. B12 supplements are often important for vegans and vegetarians since vitamin B12 exists naturally only in animal foods in reliable amounts. While some foods such as fortified cereals and fortified nutritional yeast contain B12, you may have a challenging time getting enough if you are relying only on those foods. Vitamin b12: Fact Sheet for Health Professionals. National Institute of Health Office of Dietary Supplements. For example, people with conditions affecting the digestive system might not benefit from liquid, gummy, or pill forms of vitamin B12. Instead, a nasal spray or intramuscular injection might be more suitable ( 18, 29, 30).
Take breaks when using digital screens. Avoid using the computer or smartphone for a long time. Blink often to lubricate your eyes. Vitamin B12 is also available as a prescription nasal gel spray. This formulation appears to be effective in raising vitamin B12 blood levels in adults and children [ 27, 28]. A small clinical study with 10 participants (mean age 81 years) found that the bioavailability of a 1,000 mcg cobalamin dose was 2% with intranasal administration, which is similar to the bioavailability of an oral dose [ 29]. Vitamin B12 Intakes and Status It can be hard to figure out if your B12 levels are too low, since the symptoms are broad and not always extremely noticeable. Symptoms include fatigue, weakness, low appetite, weight loss, and pernicious or megaloblastic anemia. Over time, a vitamin B12 deficiency can cause permanent damage to the nervous system, so if you notice tingling in the hands and feet, this could also be a risk.Includes a variety of protein foods such as lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products. However, if you’re already getting enough of the vitamin from your diet, it’s unlikely that you’ll notice any changes to your energy levels by taking a vitamin B12 supplement. Might prevent birth defects Vegans who consume no animal products and vegetarians who consume some animal products (e.g., dairy products, eggs, or both) but not meat have a higher risk of developing vitamin B12 deficiency because natural food sources of vitamin B12 are limited to animal foods [ 3, 55]. Consumption of foods fortified with vitamin B12 (such as fortified nutritional yeasts) as well as vitamin B12 supplements can substantially reduce the risk of deficiency [ 55]. Infants of vegan women
Exclusively breastfed infants of women who consume no animal products might have very limited reserves of vitamin B12 and can develop vitamin B12 deficiency, sometimes very early in life [ 56]. The infant’s deficiency can be severe, especially if the mother’s deficiency is severe or caused by pernicious anemia; sometimes, the mother’s own deficiency is clinically mild and not recognized. Undetected and untreated vitamin B12 deficiency in infants can result in neurological damage, failure to thrive, developmental delays, and anemia [ 2, 56, 57]. The reasons include the small amounts of vitamin B12 in the breast milk of vegan mothers as well as the limited amounts of vitamin B12 crossing the placenta in these women during fetal development. Vitamin B12 and HealthVitamin B12 supplements may contain a few different forms of the vitamin. Two of the most common are methylcobalamin — the natural, active form of B12 — and cyanocobalamin, a synthetic form. Functions and benefits of vitamin B12 In addition to oral dietary supplements, vitamin B12 is available in sublingual preparations as tablets or lozenges [ 22]. Evidence suggests no difference in efficacy between oral and sublingual forms [ 25, 26]. Prescription medications Because water-soluble vitamins like vitamin B12 are regulated by the kidneys, any excess that your body doesn’t need will be excreted in your urine. This makes it unlikely that you’ll experience adverse side effects from taking too much. Additionally, because probiotics are not appropriate for everyone, it’s important to talk with a healthcare professional before taking this supplement.
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