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Health Benefits of Vitamin B12

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
No matter how you get your B12, meeting your recommended daily intake may come with significant benefits. Here’s what research shows about the potential health advantages linked to this important nutrient.
1. Helps Boost Energy Levels
If you visit your doctor because you feel chronically fatigued, you’ll likely be asked about your diet. One thing your doctor may consider is whether a low intake of vitamin B12 may be contributing to your tiredness.
2. Helps Prevent Anemia
“B12 is a cofactor in biochemical steps in the development of red blood cells, so red cell development and production are directly impaired when B12 is deficient,” says David Katz, MD, MPH, president of the True Health Initiative and founding director of the Prevention Research Center at Yale University in New Haven, Connecticut. “The red cells that do form are abnormally large, and their numbers are depleted.”
3. Supports Nerve Function
According to Matey, getting enough B12 supports these neurological functions. “The protective coating around the nerves, known as the myelin sheath, relies on vitamin B12 to help it form,” she explains. “Vitamin B12 also helps maintain the spinal cord and nerves throughout the body.”
4. Promotes Women’s Bone Health, Pregnancy, and Lactation
5. Potentially Helps Maintain Mental and Cognitive Health
Vitamin B12 benefits aren’t all physical. Mental and cognitive health is also dependent on getting enough of this B vitamin. “B12 deficiency leads to reversible dementia, so the link is indelible,” says Katz.
6. Possibly Promotes Heart Health
7. Contributes to Healthy Skin
The Takeaway
- From preventing anemia to helping reduce your risk of cognitive decline, vitamin B12 has a lot to offer for your health.
- While there is a lack of evidence showing that taking vitamin B12 supplements will definitely lead to health benefits such as increased energy or improved heart health, plenty of research shows that lack of this key nutrient is linked to a host of health problems.
- To reap the benefits of B12, include foods like beef, eggs, fortified cereals, organ meats, salmon, and nutritional yeast in your diet.
- Talk to your doctor or a registered dietitian-nutritionist if you feel you may not be getting enough.