Vitamin B12, also known as cobalamin, is a water-soluble vitamin that your body needs for various essential functions. Your body cannot produce B12 itself, so you must obtain it from food or a supplement. Read on to find out exactly what vitamin B12 does, which foods contain it and how much you need each day.
What is vitamin B12?
Vitamin B12 is one of the eight B vitamins and plays a role in several processes in your body, which we cover in detail below. As your body cannot produce B12 itself and it is water-soluble (generally stored in smaller amounts than fat-soluble vitamins), it is important to consume it regularly through your diet or a supplement.
B12 comes in various forms, including methylcobalamin, adenosylcobalamin and cyanocobalamin. They all provide vitamin B12 and can be found in supplements.
What is vitamin B12 good for?
Vitamin B12 contributes to several normal functions in your body. The following health claims are authorised in the EU for vitamin B12 (assessed by EFSA under Regulation (EU) No 432/2012):
- Vitamin B12 contributes to normal energy-yielding metabolism.
- Vitamin B12 contributes to the reduction of tiredness and fatigue.
- Vitamin B12 contributes to normal functioning of the nervous system.
- Vitamin B12 contributes to normal psychological function.
- Vitamin B12 contributes to normal red blood cell formation.
- Vitamin B12 contributes to normal homocysteine metabolism.
- Vitamin B12 contributes to the normal function of the immune system.
- Vitamin B12 has a role in the process of cell division.
In short: B12 is involved in how your body derives energy from food, in the production of red blood cells, in your nervous system and in cell division. It is not a quick fix, but a link in a chain of processes that need to work normally.
Which foods contain vitamin B12?
Vitamin B12 occurs naturally, mainly in animal products. Meat, fish, eggs, milk and other dairy products are the main sources. Plant-based foods contain virtually no reliable, easily absorbable B12.
This makes B12 a key consideration for anyone who eats few or no animal products. If you follow a completely plant-based diet, you will get very little B12 from your food. Many people therefore opt for fortified products or a B12 supplement to maintain their intake.
How does your body absorb vitamin B12?
To absorb B12 from food, your body needs stomach acid and a protein called intrinsic factor. Together, these ensure that B12 is absorbed in your small intestine.
As you get older, this absorption process can become less efficient, meaning you get less B12 from the same meal. That is why many older people pay extra attention to their B12 intake, for example through fortified products or a supplement.
How much vitamin B12 do you need each day?
The EU reference intake (RI) for vitamin B12 is 2.5 micrograms per day for adults. The exact requirement depends on age and life stage.
Pregnant and breastfeeding women need slightly more. As B12 is water-soluble, any excess is largely excreted in the urine. If you are unsure about your intake, consult your GP or a dietitian.
Magnesium contributes to normal energy-yielding metabolism. Magnesium contributes to a reduction of tiredness and fatigue. This makes it a good complement to B12.
Frequently asked questions about vitamin B12
Does vitamin B12 give you energy?
Not directly. Vitamin B12 contributes to normal energy-yielding metabolism. Vitamin B12 contributes to the reduction of tiredness and fatigue. This means it plays a role in how your body releases energy from food, not that it gives you energy on its own.
Do vegans and vegetarians need a B12 supplement?
As vitamin B12 is found almost exclusively in animal products, people who follow a completely plant-based diet get very little of it from their food. Vegetarians who do consume eggs and dairy have more sources. A supplement or fortified products are a common way of maintaining adequate intake.
What is the difference between the forms of vitamin B12?
Vitamin B12 comes in various forms, such as methylcobalamin, adenosylcobalamin, cyanocobalamin and hydroxocobalamin. Cyanocobalamin is the most widely researched and stable form. Ekopura Vitamin B12 contains methylcobalamin and adenosylcobalamin.
Can you take too much vitamin B12?
Vitamin B12 is water-soluble, which means your body excretes most of any excess. No official upper limit has been set. When taking supplements, stick to the recommended dosage on the packaging.
Ekopura Vitamin B12
Ekopura Vitamin B12 contains two forms: methylcobalamin and adenosylcobalamin. Other forms you may see on labels include cyanocobalamin and hydroxocobalamin. Ekopura has deliberately chosen these forms. We keep the ingredients list short and transparent, with no unnecessary additives.
If you’re looking for a simple way to increase your B12 intake, Ekopura’s Vitamin B12 is a clean-label option. On the product page, you’ll find the full list of ingredients and dosage, so you know exactly what you’re taking. Check out Ekopura’s vitamin B12.
