Vitamin B12: Do You Get Enough?

Vitamin B12: Do You Get Enough?

Vitamin B12 is a water-soluble vitamin involved in the function of the nervous system and red blood cell production. It is also involved in making DNA, the genetic material of cells. How much vitamin B12 we need depends on lifestage. 

To reach vitamin B12 needs, eat a variety of foods. Vitamin B12 is found naturally in animal foods such as fish, meat, poultry, eggs and dairy products. Some plant foods such as breakfast cereals and nutritional yeast may be fortified with B12. Food sources of vitamin B12 include:

• Fish

• Meat including poultry

• Eggs

• Dairy products including milk, yogurt and cheese

• Fortified nutritional yeast

• Fortified breakfast cereals

• Fortified plant-based milks

Most people in the United States get adequate vitamin B12 from their way of eating, with some exceptions. Because vitamin B12 is not found naturally in plant foods, vegans and vegetarians may consider speaking to their healthcare practitioner about their B12 intake. Also, certain groups of people may have trouble getting enough vitamin B12 and absorbing it; these groups include some older adults and those with atrophic gastritis, pernicious anemia, celiac disease, Crohn’s disease and those who have had stomach or intestinal surgery.

Vitamin B12 is also available in supplements. Talk to a healthcare practitioner about reaching vitamin B12 needs. Take supplements as prescribed by a practitioner. 

Reference 

National Institutes of Health: Office of Dietary Supplements. Vitamin B12 Fact Sheet for Consumers. July 2021. https://ods.od.nih.gov/pdf/factsheets/VitaminB12-Consumer.pdf