What You Should Know Before Taking As New York City-based nutritionist Gina To help put that into perspective, one cup Keatley explains, the vitamin is involved in of low-fat milk contains 1.2 micrograms of Vitamin B12 Supplements metabolism with every cell of your body and has a big impact on DNA synthesis. The vitamin aisle at your local drugstore is According to nutritionist Beth Warren, founder of Beth Warren Nutrition and packed with different options and it can be hard to wade through them all to find author of Living a Real Life with Real Food, B12 also helps create red blood cells. what you might actually need. What's Keatley adds that since we don't produce more, some supplements are better understood than others: While you may un- B12 on our own, we have to get it from derstand the benefits of iron, calcium, and our diets; it's produced by bacteria in the gut and when we consume certain animal vitamin D, chances are you're a little less foods, we get the B12 produced by the gut familiar with vitamin B12 supplements bacteria of those animals. and what they do. BY KORIN MILLER
The vitamin has gotten some buzz in the past decade or so after celebrities including Rita Ora, Justin Timberlake, and Madonna were reported to have tried injections to boost their B12 levels. Katy Perry even once tweeted about getting a B12 shot in her butt. So what's the deal with B12, and is it deserving of the celebrity hype? Here's what to know about the purpose of the vitamin, how to tell whether you might be deficient in it, and what to So how much B12 do I need? do if you are. Your B12 needs depend largely on your age and whether you're pregnant or What is B12, exactly? Vitamin B12 is a water-soluble micronutri- breastfeeding. Women who are 14 years ent that's found naturally in many animal old and up generally need about 2.4 mifoods that you eat, nutritionist Keri Gans, crograms of B12 a day, according to the author of The Small Change Diet, tells us. NIH. If you're pregnant, your needs go up to 2.6 micrograms a day, while you'll need There are actually several forms of B12, but all of them contain the mineral cobalt, 2.8 micrograms a day if you're breastfeedper the National Institutes of Health (NIH). ing, the organization says.
B12, while some fortified breakfast cereals have up to six micrograms. So essentially, you should be able to get more than your daily recommended intake just by having a bowl of cereal with milk for breakfast. How can I know if I'm not getting enough B12? B12 is a pretty common vitamin deficiency, impacting up to 15 percent of the general population, per the NIH. There are a few health conditions that make it more likely that you'll struggle with this, Warren says. Those include Crohn's disease, celiac disease, Graves' disease, and lupus. However, it's also possible for you to struggle with a B12 deficiency even if you don't have an underlying health condition. Strict vegetarians and vegans are also at a higher risk of developing a B12 deficiency than lacto-ovo vegetarians (vegetarians who still eat eggs and dairy products) and non-vegetarians, according to the NIH. Gans says that if you're not getting enough B12 on a regular basis, you could suffer from vitamin deficiency anemia, a condition in which your blood lacks enough healthy red blood cells. This can lead to numbness and tingling in your hands and feet, mental confusion, weight loss, and generally feeling wiped out and weak, as reported by the Mayo Clinic. If you suspect that you're deficient in B12
