Facts about Vitamin B12 Facts about Vitamin B12
Facts about Vitamin B12 1
Linda B. Bobroff2This publication is best viewed in PDF format. Click here to print or view the entire publication.
Why do we need vitamin B12?
Vitamin B12 works with the B vitamin folate to make DNA, our body's genetic material. B12 is needed to protect nerve cells from damage. It also helps keep blood levels of the amino acid homocysteine low. This may help to decrease heart disease risk in some people.
Everyone needs vitamin B12. Older adults and strict vegetarians (vegans) need to be sure to get enough B12 by using fortified foods or supplements.
What happens if we don't get enough vitamin B12?
Vitamin B12 deficiency causes anemia. This affects blood and nerves. With anemia, the body can't make normal red blood cells to carry oxygen in the blood. Lack of oxygen makes people weak and tired. Nerve damage can lead to paralysis and death.
How much vitamin B12 do we need?
The following table lists recommended daily intakes of vitamin B12.
Life Stage
Vitamin B12 (µg/day)
Men, ages 19+
2.4
Women, ages 19+
2.4
Pregnancy
2.6
Breastfeeding
2.8
µg = micrograms
How can we get enough vitamin B12?
Vitamin B12 is found naturally only in foods of animal origin like meats, fish, poultry, eggs, and dairy foods. Older persons often can not absorb vitamin B12 from these foods.
Fortified breads and cereals contain vitamin B12 in a form that is easily absorbed.
You can check the ingredient list on food labels to see if vitamin B12 has been added.
Here is a sample ingredient list from a fortified cereal:
INGREDIENTS: Wheat bran with other parts of wheat, sugar, raisins, whole wheat, partially hydrogenated soybean oil, corn syrup, brown sugar syrup, nonfat milk, salt, honey, vitamin C (sodium ascorbate), vitamin B2 (riboflavin), vitamin B1,( thiamin mononitrate), folic acid, vitamin B12