Fatigue, dizziness, nausea and shortness of breath may indicate your body is lacking in vitamin B12. Adults require 2.4 mcg of B12 each day, according to the University of Maryland Medical Center. If you think you are deficient in vitamin B12, your primary care physician can schedule a complete blood count, or CBC, to determine whether you would benefit from taking a vitamin B12 supplement. Although vitamin B12 injections are an ideal solution for some people, there are alternate methods that provide the same benefits.
Step 1
Include meat, poultry and dairy in your diet each day. Because animal products are the only food-based source of vitamin B12, look for B12 fortified soy-based foods if you are a vegetarian.
Step 2
Take a daily high potency, food-based vitamin B12 supplement if you have difficulty eating enough food for adequate nutrition. Take your supplement with a full glass of water after eating a full meal for maximum absorption.
Step 3
Supplement with a sublingual form of vitamin B12: Your body will absorb a liquid vitamin placed under your tongue faster than one taken by mouth.
Step 4
Consult with your doctor to determine whether you would benefit from a prescription nose gel or spray. Regular use of a B12 nasal gel helps to maintain adequate levels of B12 in your body.
Step 5
Add fortified breakfast cereals to your diet. Choose whole grain cereals made from organic grains, and avoid sugar-coated corn and refined wheat flakes, for optimum benefits.
Tips and Warnings
- Because older adults may have difficulty absorbing foods, you should ask your doctor about a supplement regimen that meets your individual requirements. While medications, illness and diet can cause a vitamin B12 deficiency, a certain portion of the population experiences a syndrome called pernicious anemia, caused by a lack of a certain protein in the stomach.
- Several medicines may interfere with the absorption of vitamin B12. Talk to your doctor or pharmacist about your current medications before taking any vitamin supplements. High doses of B vitamins can cause serious side affects. Consult with your primary health care physician before self-medicating with high potency vitamins.
References
- University of Maryland Medical Center; Vitamin B12, Cobalamin; Steven Ehrlich; June 2009
- FamilyDoctor.org; Vitamin B-12; January 2010
- Cigna; Vitamin B12 Deficiency Anemia; December 2010
- National Heart Lung and Blood Institute: What is Pernicious Anemia?
- MedlinePlus; Cyanocobalamin Nasal; September 2008
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