Vitamin B-twelve (cobalamin) performs an critical role in purple blood mobile development, mobile rate of metabolism, nerve purpose and the manufacturing of DNA, the molecules inside cells that carry genetic information and facts.

Food stuff resources of vitamin B-twelve consist of poultry, meat, fish and dairy items. Vitamin B-twelve is also additional to some meals, these types of as fortified breakfast cereals, and is out there as an oral complement. Vitamin B-twelve injections or nasal spray may well be approved to deal with vitamin B-twelve deficiency.

Because your system is capable of storing quite a few years’ worthy of of vitamin B-twelve, deficiency is unusual. However, if you stick to a vegetarian or vegan diet plan, you may well be susceptible to deficiency because plant meals do not contain vitamin B-twelve. More mature grown ups and persons with digestive tract situations that have an effect on absorption of vitamins also are vulnerable to vitamin B-twelve deficiency.

Left untreated, a vitamin B-twelve deficiency can guide to anemia, tiredness, muscle weak spot, intestinal problems, nerve damage and temper disturbances.

The recommended day by day sum of vitamin B-twelve for grown ups is 2.4 micrograms.


Analysis on the use of vitamin B-twelve for certain things to do and situations reveals:

  • Heart and blood vessel illness. Researchers had earlier believed that vitamin B-twelve, when put together with folic acid (vitamin B-nine) and vitamin B-6, may well reduce illnesses of the heart and blood vessels by decreasing the levels of an amino acid in the blood (homocysteine). However, reports clearly show that the mix of these natural vitamins would not seem to cut down the risk or severity of cardiovascular illness and stroke.
  • Dementia. Vitamin B-twelve deficiency is linked with dementia and lower cognitive purpose, but it is not apparent no matter if vitamin B-twelve health supplements may well enable reduce or deal with dementia.
  • Athletic effectiveness. Until you have a vitamin B-twelve deficiency, there’s no evidence that vitamin B-twelve health supplements will strengthen your electricity or make you a improved athlete.

Our consider

Green light: Generally safe

Generally secure

Most persons get more than enough vitamin B-twelve from a well balanced diet plan. However, older grown ups, vegetarians, vegans and persons who have situations that have an effect on their capability to absorb vitamin B-twelve from meals may well advantage from the use of oral health supplements.

Vitamin B-twelve health supplements also are recommended for gals who are pregnant or breastfeeding solely and stick to vegetarian or vegan diets.

Protection and facet outcomes

When taken at acceptable doses, vitamin B-twelve health supplements are commonly thought of secure. Even though the recommended day by day sum of vitamin B-twelve for grown ups is 2.4 micrograms, greater doses have been identified to be secure. Your system absorbs only as considerably as it requires, and any excess passes by your urine.

High doses of vitamin B-twelve, these types of as people made use of to deal with a deficiency, may well cause:

  • Headache
  • Nausea and vomiting
  • Diarrhea
  • Tiredness or weak spot
  • Tingling feeling in hands and ft


Attainable interactions consist of:

  • Aminosalicylic acid (Paser). Taking this drug made use of to deal with digestive problems may well cut down your body’s capability to absorb vitamin B-twelve.
  • Colchicine (Colcrys, Mitigare, Gloperba). Taking this anti-inflammatory drug made use of to reduce and deal with gout assaults may well reduce your body’s capability to absorb vitamin B-twelve.
  • Metformin (Glumetza, Fortamet, many others). Taking this diabetes drug may well cut down your body’s capability to absorb vitamin B-twelve.
  • Proton pump inhibitors. Taking omeprazole (Prilosec), lansoprazole (Prevacid) or other belly acid-decreasing medicine may well reduce your body’s capability to absorb vitamin B-twelve.
  • Vitamin C (ascorbic acid) health supplements. Taking vitamin B-twelve with vitamin C may well cut down the out there sum of vitamin B-twelve in your system. To steer clear of this conversation, consider vitamin C two or much more several hours after having a vitamin B-twelve complement.

Your doctor may well suggest shifting medicine or timing doses to offset any likely interactions.