If you’re even slightly into wellness, you’ve probably heard of vitamin B12. It’s one of those nutrients that gets a lot of hype, and for good reason—B12 plays a critical role in energy production, brain function, and red blood cell formation. But do you actually need to supplement with it? Let’s see.
What Does B12 Do?
Vitamin B12, otherwise known as cobalamin, is an essential nutrient, meaning your body can’t produce it on its own and requires additional supplementation.
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Energy metabolism – B12 aids in converting food into usable energy, which is why it’s often associated with fighting fatigue.
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Red blood cell production – A lack of B12 can lead to anemia, causing symptoms like weakness and dizziness.
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Brain health – B12 supports cognitive function, memory, and nerve health, and deficiency has been linked to brain fog and mood disorders.
Who’s Most at Risk for B12 Deficiency?
Some people get plenty of B12 from their diet, but others may need extra support. You might be at risk for a deficiency if:
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You follow a vegan or vegetarian diet – B12 is primarily found in animal-based foods like meat, fish, eggs, and dairy. If you’re plant-based, supplementation is usually necessary.
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You have digestive conditions – Issues like Crohn’s disease, celiac disease, or low stomach acid can make it harder to absorb B12 from food.
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You’re over 50 – As we age, our ability to absorb B12 decreases.
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You take certain medications – Some drugs, including metformin (for diabetes) and proton pump inhibitors (for acid reflux), can interfere with B12 absorption.
Can You Get Enough from Food Alone?
If you eat animal products, you might already be meeting your B12 needs. Some of the best dietary sources include beef liver, clams, salmon, eggs, and fortified foods like plant-based milk and cereals.
For those who don’t consume these foods regularly, or just want to up their B12 intake for maximum functional benefits, a supplement or fortified foods can help fill the gap.
How to Supplement Wisely
If you decide to supplement, you have options:
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Oral supplements – A daily or weekly B12 supplement is effective for most people.
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B12 Injections – A quicker, more direct way for your body to absorb the vitamins as they go directly into your bloodstream. If you're in the Los Angeles area, our Brentwood and West Hollywood Earthbar locations have a Pure Vitality clinic where you can book an appointment or walk in for a B12 shot.
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Incorporate it Into Your Meals — Another way to increase the bioavailability of your supplements is to consume it with food. One of the many reasons the Flax Master™ is a fan favorite smoothie is because of its added B12 functionality. Try one on your next Earthbar visit.
The Bottom Line
If you’re eating animal products regularly and have no absorption issues, you may be getting enough B12. But if you’re vegan, have digestive concerns, or just feel chronically low on energy, supplementation could be a game-changer.
