Vitamin B12: Why This Essential Nutrient Deserves More Attention — And How to Take It Right

Vitamin B12, or cobalamin, is one of the most widely used supplements — and for good reason. According to the National Institutes of Health (NIH), this crucial nutrient supports healthy nerve and blood cells, and plays a vital role in DNA synthesis, the genetic blueprint of all living cells.

But can too much of it be harmful? Generally considered safe, excess intake from food or supplements is rare to cause toxicity, but dosage should still be guided by need.

What Happens When You’re Deficient?

Per the UK’s National Health Service (NHS), a deficiency in vitamin B12 can cause a range of neurological and psychological symptoms, including:

• Numbness and tingling

• Muscle weakness

• Memory problems

• Depression, anxiety, or even confusion and dementia

• Loss of balance and coordination

• Incontinence

B12: The Energy Powerhouse

In a March 10 post, cardiologist and functional medicine expert Dr. Alok Chopra called B12 “the unsung hero of your energy levels,” noting its role in everything from brain function to fighting fatigue.

Why You Need It:

• Supports red blood cell production

• Prevents certain types of anemia

• Boosts memory and brain function

• Supports mood regulation

• Essential for nerve health

• Helps reduce fatigue

• Aids in DNA synthesis

Where to Get It:

Animal-based sources:

• Meat

• Fish

• Eggs

• Dairy

Plant-based alternatives:
Dr. Chopra recommends fortified foods and supplements for vegans and vegetarians. Fortified foods — as defined by the WHO — have added nutrients not originally present in significant amounts.

How Much Do You Need?

• General recommendation: 2.4 micrograms (mcg) per day for adults

• If deficient: Supplements are often needed, but under medical supervision

Who’s at Higher Risk?

• Vegans and vegetarians

• Older adults

• People with digestive issues affecting absorption (like Crohn’s or celiac disease)

• Those on certain medications (e.g., metformin, proton pump inhibitors)

Best Time to Take It:

Dr. Chopra advises taking B12 supplements in the morning, when the body can best absorb them and the energy boost is most beneficial.

Bottom line: Whether you’re looking to stay sharp, support your energy levels, or just ensure a well-rounded diet, vitamin B12 is a small nutrient with a big impact — especially for those with dietary restrictions.