Vitamin B12 gets a lot of attention as the vitamin that puts more pep in your step, but what you may not know is that it plays a critical role in several body functions. Some of these include red blood cell formation, nerve function, cell metabolism, and DNA production, all essential to a healthy existence.†

People experiencing severe B12 deficiency may experience muscle weakness, fatigue, numbness in the hands and feet (neuropathy), or digestive distress. While these symptoms might not always indicate a lack of B12, it could be a factor.

Most of us get enough B12 from the foods we eat. B12 is naturally present in fish, seafood, red meat, liver, poultry, eggs, and dairy products . However, if you eat a plant-based diet, you may not get enough. Plant-based foods do not contain B12 unless they are fortified. Soy milk, rice milk, cereals, and other commercially processed plant-based food items may have B12 added. Strict vegetarian, vegan, or raw food diets that do not include processed fortified foods may require B12 supplementation to prevent B12 deficiency.

But how much vitamin B12 does a body need? The recommended daily intake (RDA) of B12 for healthy adults is 2.4µg. However, this assumes the individual can absorb the nutrient naturally.

Certain chronic conditions can impair one’s ability to absorb B12. Pernicious anemia (an autoimmune disease), type 1 diabetes, and Crohn’s disease are a few examples. Some medications interfere with B12 absorption. These include metformin, proton pump inhibitors (used to reduce stomach acid), and histamine blockers. Any drug that interferes with the production of stomach acid can put an individual at risk of developing a B12 deficiency.

Additionally, B12 is necessary to break down homocysteine (an amino acid) into various other compounds our body needs to reduce inflammation, synthesize protein, and produce antioxidants to fight disease and infection. Age, dementia, and neurodegenerative diseases like Parkinson’s increase homocysteine. Without adequate B12 to break it down, individuals with these conditions may be more susceptible to symptoms, negatively impacting their quality of life.†