Vitamin B12: Benefits, Risks, and Recommended Daily Intake

Vitamin B12 is an essential nutrient for human health and plays many important roles in the body, including the formation of red blood cells and the normal functioning of the central nervous system.^[0] It is found naturally in animal foods such as eggs, milk, and meat, as well as fortified cereals and other foods. People who are deficient in vitamin B12 may experience symptoms such as fatigue and lethargy, depression, pale skin, numbness, loss of appetite, anemia, and swollen tongue with straight long lesions.

Vegetarians, vegans, and those with certain conditions should supplement with vitamin B12 for good health. The recommended daily amount for the average adult is 2.4 mcg of vitamin B12 and can be consumed by including three ounces of fish, meat, or poultry in your diet each day.^[1] Beef liver and clams have the highest concentration of naturally occurring vitamin B12.^[0]

Dr Dawn Harper recently discussed signs of vitamin B12 and vitamin D deficiency, which can often be confused with something else. She advised people to get tested medically if they think they have a vitamin B12 deficiency. Those at risk of vitamin B12 deficiency include vegetarians, vegans, and those with certain conditions.

It is important to note that heavy-dose supplementation of vitamin B12 is unnecessary for most people.^[2] However, pregnant and nursing women may need a bit more than the recommended daily amount.^[1] If any of the symptoms of vitamin B12 deficiency are experienced, it is best to consult a doctor.

0. “Vitamin B12: Unusual signs of vitamin B12 deficiency you might not have heard of (as they seem remotely connected)” Indiatimes.com, 24 Feb. 2023, https://m.timesofindia.com/life-style/health-fitness/health-news/vitamin-b12-unusual-signs-of-vitamin-b12-deficiency-you-might-not-have-heard-of-as-they-seem-remotely-connected/photostory/98080244.cms

1. “7 Best Vitamin B12 Foods for Your Health” Men's Health, 23 Feb. 2023, https://www.menshealth.com/nutrition/g43023019/vitamin-b12-foods/

2. “How Much Vitamin B12 is Too Much? | HealthNews” Healthnews.com, 26 Feb. 2023, https://healthnews.com/nutrition/vitamins-and-supplements/how-much-vitamin-b12-is-too-much