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Vitamin B12

Vitamins

Also known as: Cobalamin, Methylcobalamin

Vitamin B12 is essential for red blood cell formation, neurological function, and DNA synthesis. It is only found naturally in animal products, making supplementation critical for vegans and vegetarians.

Best Timing

Take in the morning on an empty stomach for best absorption. Sublingual forms bypass GI absorption issues.

Absorption

Requires intrinsic factor for absorption in the ileum. Sublingual and high-dose oral forms can bypass this. Absorption decreases significantly with age.

Health Goals
⚡Energy😊Mood🧠Focus🧬Longevity
Who Should Take This
Vegans/VegetariansElderly (60+)Pregnant WomenStudents
  • Essential for red blood cell production
  • Supports nervous system health and myelin formation
  • Required for DNA synthesis
  • Helps prevent megaloblastic anemia
  • Supports energy metabolism
  • May improve mood and cognitive function
General health250–1,000 mcg

Daily

Vegan/vegetarian maintenance1,000–2,500 mcg

Daily

Or 2,500 mcg twice per week

Deficiency correction1,000 mcg injection or 5,000 mcg oral

Daily for 1 month

Under medical supervision

  • -Methylcobalamin – active form, supports methylation
  • -Adenosylcobalamin – mitochondrial form
  • -Hydroxocobalamin – longer-acting, used in injections
  • -Cyanocobalamin – synthetic, must be converted
Liver and organ meatsClams and shellfishBeef and poultryEggs and dairyFortified nutritional yeast
Folate (B9)Synergy

B12 and folate work together in methylation and red blood cell production. Deficiency of one can mask the other.

Vitamin B6Synergy

B6, B12, and folate work synergistically to lower homocysteine levels.

IronSynergy

Both needed for red blood cell production. Address both if anemic.

Vitamin CCaution

Very high-dose Vitamin C taken simultaneously may reduce B12 absorption.

Vitamin B12 among Vegetarians: Status, Assessment and Supplementation

Pawlak R, Parrott SJ, et al. - Nutrients (2013)

Up to 86.5% of vegetarian adults are B12 deficient without supplementation.

Vitamin B12, cognition, and brain MRI measures

Tangney CC, Aggarwal NT, et al. - Neurology (2011)

Higher B12 levels and lower homocysteine associated with slower brain atrophy and better cognitive function in elderly.