Vitamin B12 deficiency is uncommon in the United States. Certain populations of people, such as strict vegans, the elderly and people with medical conditions that result in B12 deficiency may be advised by a doctor to take supplemental B12. According to the Office of Dietary Supplements, or ODS, the 2005 Dietary Guidelines for Americans advocate getting the recommended dosage of vitamin B12 from the foods you eat, if you're a healthy adult.
B12 Functions
Vitamin B12, also known as cobalamin, is a nutrient associated with metabolism. Your body needs it to produce red blood cells, as well as for proper neurological function and DNA synthesis, according to the ODS. Vitamin B12 is water-soluble; however, unlike other vitamins in the B family, your body can store several years of vitamin B, making deficiency uncommon.
Recommended B12
The Recommended Dietary Allowance, or RDA, for adults 19 years of age and older is 2.4 mcg vitamin B12 daily. Pregnant women need slightly more vitamin B12, 2.6 mcg a day. The RDA of vitamin B12 for nursing mothers is even more, 2.8 mcg daily. If your diet includes animal foods, you can meet your vitamin B12 needs without an additional supplement. According to the UMMC, vitamin B12 is abundant in fish and shell fish, milk and milk products, eggs, beef, pork and organ meats.
B12 Deficiencies
Strict vegans are at risk for B12 deficiency, as are older adults, whose bodies are unable to absorb as much of this nutrient as they could when they were younger. People with pernicious anemia, an autoimmune disorder, also suffer from vitamin B12 deficiency because their stomachs cannot produce intrinsic factor needed to absorb the nutrient, says the UMMC. Vitamin B12 deficiency is characterized by shakiness, unsteady gait, weakness, incontinence, low blood pressure, dementia, problems with vision and changes in mood, notes MayoClinic.Com. Deficiencies of this nature are generally treated with supplemental vitamin B12, either orally, intranasally or with injections.
Supplemental B12
If you feel you may have a deficiency due to your age or restrictions in diet, ask your treating physician to recommend the right dosage of vitamin B12, the UMMC advises. The form of vitamin B12 found in oral dietary supplements is typically cyanocobalamin, although they can also contain methylcobalamin and other forms of the vitamin. Sublingual vitamin B12 tablets and lozenges are also available, although the ODS indicates there's nothing to suggest that these are superior oral supplements. If you take vitamin B12 supplements, one thing to keep in mind is that you won't absorb all of the nutrient; the ODS indicates that healthy adults usually only absorb 10 mcg of a 500 mcg oral vitamin B12 supplement.
Cautions and Considerations
Vitamin B12 is considered safe and is generally not toxic; however, because it can interfere with certain medications, consult with your treating physician before taking a supplement to address your nutritional concerns. Vitamin B12 shouldn't be taken without a doctor's okay if you take metformin, tetracycline, anticonsulvants, chemotherapy drugs or medications to lower cholesterol, reduce stomach acid, treat gout. Additionally, the UMMC indicates that if you take any supplement in the B vitamin family for a long duration, this can disrupt the balance of other B vitamins in your body.
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