Vitamin B12, also known as cobalamin, is water-soluble, which means it metabolizes and gets excreted through urine rather than stores in the body for later use. Vitamin B12 plays a role in forming red blood cells, maintaining healthy brain functions and preventing the occurrence of anemia. According to the Office of Dietary Supplements, vitamin B12 is naturally found in animal products or is taken as a supplement. Deficient vitamin B12 levels can cause anemia, fatigue and weight loss as well as neurological disturbance, depression and movement disorders.
Step 1
Take an oral B12 supplement to relieve depression. MayoClinic.com indicates that a link exists between low vitamin B12 levels and increased depression. Mood instability, restlessness and persistent sadness characterize symptoms of depression. If you are experiencing depression consult your physician about taking a vitamin B12 supplement. Therapeutic dosage for adults under age 50 is 2.4 mcg a day. Adults over the age of 50 require larger doses due to lower metabolic absorption rates, and 25 to 100 mcg per day is suggested.
Step 2
Eat foods fortified with vitamin B12 or use a supplement if you are vegan. Since vitamin B12 is found mostly in animal-based products, vegans run the risk of having deficient levels, notes the Vegetarian Society. Foods fortified with B12 include veggie-burgers, soya milk and breakfast cereals. Dairy products and free-range eggs are also a good source of B12. Make sure you get 2 to 3 mcg of B12 a day, either through fortified foods or supplements.
Step 3
Get an injection to treat pernicious anemia. According to the Office of Dietary Supplements, 2 percent of adults have a condition known as pernicious anemia, which prevents the body from properly absorbing vitamin B12. An intramuscular injection of the vitamin is used instead of oral dosage to ensure absorption. Treatment with vitamin B12 injections is typically lifelong. Consult your physician to test for this condition and determine appropriate intervention.
Step 4
Start taking a B complex vitamin. If you eat nutritiously and have a diet consisting of lean meats, low fats and fresh vegetables, you do not need to take a B12 specific vitamin. However, to ensure you get the adequate daily dose, try a B complex vitamin, which contains additional B group vitamins for good health.
Tips and Warnings
- You can get all the necessary daily vitamin B12 from eating a diet of lean meats, poultry, fish and eggs. The Office of Dietary Supplements indicates that fish and red meat is high in this vitamin.
- Vitamin B12 can interact with certain medications such as hypoglycemic agents for treating diabetes, antibiotics and GERD medications. Consult your physician about medication interactions with B12.
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