Kaloretta

Vitamin B12: What It Does and How Much You Need

cobalamin

Essential for blood formation and nervous system function. Found almost exclusively in animal products: liver, shellfish, fish, meat, eggs, and dairy.

Daily value

2.4 mcg

Why you need it

Vitamin B12 works with folate to help make DNA and red blood cells, and it supports the protective coating around your nerves. Without enough, you can develop anemia and experience nerve-related symptoms like numbness, weakness, and memory problems.

Who should pay attention

A blood test can check your B12 levels — if you suspect a deficiency, talk to your doctor.

  • Vegans and strict vegetarians: B12 is practically absent from plant foods — you'll need fortified foods or supplements.
  • Adults over 50: absorption decreases with age.
  • People on long-term metformin or acid-reducing medications.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.