Top 11 Health Benefits from Vitamin B12

“Top 11 Health Benefits from Vitamin B12” was written by Kelsie Kan & edited/reviewed by Aly Bouzek, MS, RDN. Kelsie is a dietetic intern at Oregon Health & Science University.

Searching for answers on what foods and nutrients can influence your health? This article dives into the importance of a lesser-known micronutrient: vitamin B12. We created a list of 11 health benefits on mental, emotional, and physical well-being related to vitamin B12. 

What is Vitamin B12 and Why is it Important?

Vitamin B12 is a nutrient that the body needs for a variety of reasons, such as:

• maintaining blood cells  and nerve cells
• making DNA
• keeping skin and bones healthy
• improving mental health

It is only found naturally in foods from animals, but B12 can also be added to other foods, like breads, cereals, and plant milks through a process called fortification. 

Statistics in Older Adults

According to the 2020-2025 USDA Dietary Guidelines for Americans, older adults consume a lower amount of protein than the recommended intake. The recommended vitamin B12 intake for males and females aged 51 years and older is 2.4 mcg per day. 

Adults aged 71 and older have a higher percentage of individuals who do not consume enough protein than adults between ages 60 and 70. Approximately 50% of women aged 71 and older and 30% of men aged 71 and older are not meeting protein recommendations. 

This is important to note because vitamin B12 is only naturally found in animal products, which are sources of protein. Because older adults are not consuming the recommended amount of protein, they are also, as a result, not meeting the recommended amount for vitamin B12. 

This nutrient remains a public concern for the older population.

Importance of Vitamin B12 Intake and Plant-based Diets

Because vitamin B12 comes from animal products, individuals that follow a plant-based diet cannot normally meet the recommended amount for this nutrient. 

However, vitamin B12 is often added to foods like cereals and plant milks. These foods are also good examples of vitamin B12-containing foods, other than animal products, that can help meet the recommended daily amount. 

Vitamin B12 also comes in the form of dietary supplements and individuals following a plant-based diet commonly take them to meet the nutrient recommendations. Speak with your medical provider or registered dietitian to evaluate your need for vitamin B12 supplementation.

Medications That Affect the Absorption of Vitamin B12

There are a variety of medications that can affect the body’s ability to take in and use vitamin B12. Some of these medications are:

• proton-pump inhibitors
• gastric acid inhibitors/histamine₂-receptor antagonists
• cholestyramine
• chloramphenicol
• neomycin
• colchicine
• metformin

Some of the conditions that these medications are used to treat are:

• gastroesophageal reflux disease (GERD)
• peptic ulcer disease
• high cholesterol
• infections/viruses (antibiotics)
• gout
• type 2 diabetes

Speak with your medical provider to evaluate whether your medications may have interactions with the level of vitamin B12 in your body.

Vitamin B12 and Folate

Folate, also known as folic acid or vitamin B9, and vitamin B12 have a dependent relationship with one another. 

When vitamin B12 deficiency is present, the lack of the vitamin prevents folate from helping in the process of making DNA.

As a result, the body can experience symptoms of folate deficiency.

Some of these symptoms may overlap with those of vitamin B12 deficiency, such as:

• weakness
• fatigue
• shortness of breath
• difficulty concentrating
• pale skin

In folate deficiency, there may also be a presence of mouth sores or a tongue that is red, painful, and “beefy” in appearance. (1)

If the body is deficient in folate, then it can be supplemented with folic acid. 

However, it is likely that if the symptoms do not resolve, that vitamin B12 deficiency is still present and is blocking the ability of folate to be used by the body. Being deficient in either vitamin B12 or folate may result in a deficiency of the other. 

Top 11 Health Benefits from Vitamin B12

Vitamin B12 has been researched and studied for its many health benefits. Some of these benefits include improving mental health and eye health, and even helping with cellular function. Let’s learn more about the top 11 health benefits from vitamin B12.

Benefit #1: Vitamin B12 Reduces Skin Aging

An increased appearance of aging, including pale skin and skin lesions, is related to vitamin B12 deficiency. Pale skin is a result of the vitamin’s deficiency and the body’s inability to produce red blood cells. (2) 

Skin lesions, sores, or cuts that are unexplained or not resolved from other treatment, are likely a response to the body experiencing a vitamin B12 deficiency.

Benefit #2: Vitamin B12 Regulates Blood and Nerve Cells

Vitamin B12 plays a large role in helping the body make healthy red blood cells. B12 is involved in the process of creating hemoglobin, which is the part of blood cells that carries oxygen and provides its red color. 

Without enough vitamin B12, the body’s ability to create compounds for a process called methylation is decreased. Methylation is important in the production of nerve cells and neurotransmitters, which are chemicals that are released in response to a nerve cell or organ. 

Vitamin B12 deficiency’s effects on nerve cells are seen in damages around the brain and spinal cord nerves.

Benefit #3: Vitamin B12 Promotes DNA Formation

Having enough vitamin B12 is vital for preventing damage to DNA and for slowing the speed at which DNA is damaged. Vitamin B12 can help promote normal DNA formation and can help DNA keep its structure and how genes are expressed. 

Benefit #4: Vitamin B12 Prevents Megaloblastic Anemia 

Megaloblastic anemia is the result of vitamin B12 deficiency. This anemia occurs when red blood cells become large and lack their normal red color.

Megaloblastic anemia is a symptom of a condition known as pernicious anemia. Pernicious anemia presents in the body as inflammation of the stomach and damaged stomach cells. This damage reduces the body’s ability to take in vitamin B12, therefore, the continuing B12 deficiency. 

Benefit #5: Vitamin B12 Reduces Hyperpigmentation

Another example of a skin condition as a result of vitamin B12 deficiency is hyperpigmentation. (3) A lack of B12 increases the rate at which melanin, a dark brown-to-black pigment, is produced in the skin. 

This excess melanin causes hyperpigmentation which appears as darker colored areas on the skin.

Benefit #6: Vitamin B12 Improves Mental Health

Mental health disorders, such as depression and schizophrenia, are linked to vitamin B12 deficiency. 

In individuals with depressive disorders, depressive symptoms are more likely to develop in those with a vitamin B12 deficiency than those with normal vitamin B12 levels. (4,5)

This may be a result of the effect that vitamin B12 has in the production of neurotransmitters, specifically ones involved in depressive symptoms. 

Genes are affected and expressed differently because of damage to DNA from a lack of vitamin B12. (6) This can result in worsening of symptoms in mental health disorders.  Symptoms of schizophrenia are also present with low levels of vitamin B12. (7)

Benefit #7: Vitamin B12 Aids in Heart Health

Vitamin B12 helps to break down homocysteine – a chemical in the blood produced from the body processing protein. 

When there is not enough vitamin B12, homocysteine cannot be processed, which causes a high level of homocysteine in the blood. High levels of homocysteine present an increased risk of heart disease. 

Benefit #8: Vitamin B12 Increases Energy Levels

Vitamin B12 assists in the process of turning food into energy for the body. While the vitamin does not directly provide boosts of energy, the components in vitamin B12 help break down foods, and transform their nutrients into energy. 

Not having enough vitamin B12 from the diet can negatively affect this process and impact how the body absorbs nutrients. Symptoms of fatigue and weakness can emerge as a result of the body’s decreased ability to use these nutrients. 

Benefit #9: Vitamin B12 Supports Bone Health

Similar to low vitamin B12 and its effects on heart health, high levels of homocysteine can also cause a decrease in bone strength, form, and structure, as well as a decrease in blood flow. 

Older adults are at a greater risk for falls and injuries and with a lower level of vitamin B12, the risk of bone fracture is also increased. Vitamin B12 deficiency can be a contributing factor in developing weak bone conditions, such as osteoporosis.

Benefit #10: Vitamin B12 Reduces Neurological Symptoms

A number of neurological symptoms can surface from vitamin B12 deficiency, such as:

• difficulty with memory
• difficulty with concentration
• dementia
• numbness
• tingling

Increased intake of vitamin B12 in those with dementia may decrease the decline of cognition (the ability to learn, understand, and remember). (8)

In addition, vitamin B12 supplementation has been linked to improved symptoms of dementia as well as cardiovascular autonomic neuropathy (CAN) in type 2 diabetes. (9)

Individuals with type 2 diabetes and low vitamin B12 may experience CAN, which is identified by abnormal heart rates and blood pressure. 

Benefit #11: Vitamin B12 Maintains Eye Health

Vitamin B12 deficiency has been linked to dry eye and corneal diseases. Supplementation of vitamin B12 and eye drops containing vitamin B12 may help individuals experiencing dry eyes. (10) Levels of vitamin B12 can also cause changes to the structures within the eye. 

Increasing your vitamin B12 intake to recommended levels can help you maintain your eye health. 

List of Vitamin B12 Foods

Currently, the Food and Drug Administration (FDA) does not require food manufacturers to list vitamin B12 on the Nutrition Facts Label. Vitamin B12 is only required when it is added to the food product (remember fortification?). 

So, the next time you are at the grocery store, look at food labels and see if you can find vitamin B12 on the Nutrition Facts label! 

The following table lists examples of foods from highest to lowest amount of vitamin B12 based on the serving. Note that nutrient totals are from FoodData Central.

Food	Serving Size	Vitamin B12 (mcg)
Beef liver, cooked	3 oz	49.5
Oysters, canned	3 oz	17.7
Nutritional yeast, fortified*	2 Tbsp	16 – 24*brand dependent
Mussels	3 oz	11
Clams, canned	3 oz	10.8
Sardines, canned	3 oz	7.6
Salmon, canned	3 oz	4.2
Beef, steak, tenderloin, cooked	3 oz	2.7
Tuna, canned	3 oz	2.2
Cereal O’s, multigrain, fortified	1 cup	1.8
Ground beef, cooked*	3 oz	1.6*varies based on fat content
Whole milk	1 cup	1.3
Plain, low fat yogurt	6 oz	1
Soy milk, fortified	1 cup	1
Eggs, cooked	2 eggs	0.8
Turkey, light meat, no skin	3 oz	0.7
Swiss cheese	1 slice	0.6
Pork tenderloin, cooked	3 oz	0.3
Chicken breast, grilled, no skin	3 oz	0.2

Ways to Incorporate Vitamin B12 Foods into Meals

It’s easy to put together meals when the protein is the main entrée.

But it might be more challenging to find ways to add vitamin B12 foods into meals and snacks. 

Here are five ways to incorporate foods rich in vitamin B12:

Fruit Smoothie (Vegetarian)

Smoothies are a great way to meet different nutrient recommendations, and in this case, vitamin B12. Start by adding your favorite fruits into a blender, such as strawberries, blueberries, and a banana.

Then add ½ cup of plain, low fat yogurt, and 1 cup of vitamin B12 fortified soy milk. Blend and enjoy! 

Cheesy Eggs (Vegetarian)

Breakfast at any time of day is the way to go! Scramble or fry up 2 eggs and tear up 1 slice of Swiss cheese. Add it to or top the cooked eggs with cheese while the eggs are still hot to get a nice melt. 

No-cheese Cheesy Sauce (Vegan)

There are so many variations of ingredients to use to make plant-based cheese sauce, and the star of the recipe is nutritional yeast!

Adding a few tablespoons of vitamin B12 fortified nutritional yeast provides a cheesy flavor and exceeds the daily recommended amount of vitamin B12.

Cereal and Milk (Vegan Option)

It’s the breakfast of champions. A bowl of cereal and cow’s milk will do just the trick! 1 cup of vitamin B12 fortified cereal and 1 cup of whole milk (or 1 cup of vitamin B12 fortified soy milk as a vegan option) will help you reach the daily recommended B12 amount.

Crab Toasties

Grab a small can of cooked crab meat and mix together your go-to seasonings. Then combine with either olive oil, mayo, butter, or sauce of your choice. Spread the mixture onto vitamin B12 fortified toasted bread, and add a garnish, like cilantro, parsley, or chives.

Enjoy your savory seafood toast!

Summary

Vitamin B12 deficiency is more prevalent among older adults, especially because it is commonly found in protein, which remains a nutrient of concern for this population. Issues in the body’s ability to use vitamin B12 can also contribute to its deficiency. 

With a decreased intake or absorption of vitamin B12 comes a number of issues from the inside out – literally! From the cellular level all the way to the outside on the skin, vitamin B12 is key to maintaining proper functions and structures in the body.

Now knowing the importance of the micronutrient, how will you incorporate foods rich in vitamin B12 into your next meal?