Home/Blog/Signs You May Need Vitamin B12

Signs You May Need Vitamin B12

By Jill Levy

September 18, 2026

Vitamin B12 is called the "energy vitamin" for good reason, for it helps the body convert the food you eat into usable energy. While it doesn't act as a stimulant or necessarily increase energy in people who already get enough B12, you want to be sure you're getting enough for many reasons that we'll get into.

Vitamin B12 is indeed one of the most common nutrient shortfalls for both women and men. According to The American Journal of Clinical Nutrition, roughly 3 percent to 6 percent of adults don't get enough vitamin B12 in their diet but that rate climbs to 10 percent to 20 percent among adults over the age 60.

In addition, there is evidence that a B12 shortage can go unrecognized because symptoms may be subtle or take years to appear, and serum B12 alone is an imperfect diagnostic marker. Meanwhile, yes, it's more than just vegans and vegetarians who may be coming up short in their vitamin B12 intake (it occurs naturally almost exclusively in animal foods).

Learn what the signs of being short in vitamin B12 are along with its main benefits, top foods and best supplements to consider.

Of course, you should always consult your healthcare professional before starting any new dietary or lifestyle regimen, including supplementation.

What is vitamin B12?

Vitamin B12 is an essential water-soluble vitamin that the body needs for several important processes beyond energy metabolism (turning food into energy). This includes healthy cellular energy production, neurological health, cognitive health and cardiovascular health. Unlike many vitamins, B12 contains the mineral cobalt, which is why vitamin B12 compounds are collectively known as cobalamins.

Vitamin B12 actually exists in several forms. Two forms that are active in human metabolism are methylcobalamin and 5-deoxyadenosylcobalamin (adenosylcobalamin). These active forms serve as cofactors for enzymes involved in processes such as fatty acid and amino acid metabolism, DNA synthesis and homocysteine metabolism. Other forms, including cyanocobalamin and hydroxocobalamin, can be converted by the body into active forms of B12.

Vitamin B12 is naturally found primarily in animal-derived foods, including meat, fish, shellfish, eggs and dairy products. Some foods, such as breakfast cereals and nutritional yeast, may also be fortified with B12. Other than nutritional yeast, most plant foods don’t provide B12. Because plant foods generally don't naturally provide meaningful amounts of vitamin B12, people following vegan diets need a reliable source from fortified foods or supplements.

Another distinctive feature of vitamin B12 is the way it's absorbed. B12 from food must first be released from food proteins in the stomach and then bind to a protein called intrinsic factor before it can be absorbed in the small intestine. Because this process depends on healthy digestive function, certain gastrointestinal conditions, medications and age-related changes can make it more difficult to absorb adequate B12.

The body can also store relatively large amounts of vitamin B12, primarily in the liver. As a result, it may take years for a shortfall to develop after B12 intake or absorption becomes inadequate, which is one reason why such a shortage can sometimes be difficult to recognize.

Signs you may need vitamin B12 supplement formula

Coming up short in Vitamin B12 can develop gradually, so signs of a shortfall may be subtle at first. Some of the most common signs include:

• Low energy — a vitamin B12 formula with Tienchi ginseng and Rosa roxburghii extracts can help support healthy energy levels.

• Cardiovascular concerns — vitamin B12 can promote cardiovascular health.

• Sleep issues — vitamin B12 can support healthy sleep.

• Neurological impacts — B12 is essential for neurological health support.

• Eye concerns — vitamin B12 can support eye health.

• Cognitive impacts — vitamin B12 supports cognitive health.

Benefits

Vitamin B12 is an essential nutrient involved in several fundamental processes in the body. Its main benefits and functions include:

• Supports cellular energy production: B12 helps the body convert the food you eat into usable energy. It doesn't act as a stimulant or necessarily increase energy in people who already get enough B12.

• Supports cardiovascular health: B12 is necessary for promoting a healthy cardiovascular system.

• Supports neurological health: B12 is important for maintaining a healthy nervous system.

• Supports healthy cognitive function: Because of its role in the nervous system, adequate B12 is important for normal neurological and cognitive function.

Additionally, vitamin B12 supports eye health and healthy sleep.

Plus, when combined with other superfood nutrients and herbs (such is the case with Ancient Nutrition’s B12 supplement), a high-quality B12 supplement may help support endurance in high-intensity exercises and healthy recovery from exercise.

Best type of B12 supplement

There are several different types of vitamin B12 supplements and other formats available today, including: capsules/pills, gels, sublingual forms of B12 (which are dissolved under the tongue), B12 injections, and B12 ointments and creams.

Ancient Nutrition's Methylated Vitamin B12 Gel Packs (passionfruit lemonade flavor) make foundational B-vitamin support easy to stick with. Each ready-to-use gel delivers methylated B12 plus methylated folate to support healthy vitamin B12 levels, nervous system function, cellular energy metabolism and healthy red blood cell formation† in a convenient (and delicious!) format.

Ancient Nutrition's other vitamin B12 supplement is in the form of methylcobalamin. It's taken in capsule form that is formulated along with real food sources, which can help to support absorption, due to the methylated B12. This specific methylcobalamin form is typically the easiest for the body to use.

This unique formula also features multi-kingdom ingredients inspired by TCM (Traditional Chinese Method). These include superfoods like organic rehmannia root, fo-ti root, licorice root, Tienchi ginseng and Rosa roxburghii extracts, plus powerful mushrooms like reishi to help your body stay in balance. Additionally, bone broth and bovine liver is included in this B12 formula.

Benefits of this vitamin B12 supplement include supporting cognitive and neurological health, healthy sleep, cardiovascular and eye health, cellular energy production and healthy recovery from exercise. It can also boost physical performance, plus support healthy muscle preservation. (Note that you may instead consider Ancient Nutrition's vitamin B complex, which contains eight B vitamins, including vitamin B12.)

Most multivitamins contain vitamin B12 but not at the same amount as individual B12 or B complex supplements.

Keep in mind that the Ancient Nutrition's vitamin B12 formula is not vegan, due to inclusion of bone broth and liver. An alternative supplement option for vegans could be supplementing with 25 to 100 mcg of vitamin B12 per day, such in the form of cyanocobalamin, methylcobalamin, adenosylcobalamin or some combination of these three.

Dosage recommendations

How much B12 should you take each day? Is B12 a vitamin you should take daily? This depends on factors including the quality of your diet and if you avoid any food groups (such as animal-derived foods), your general health status, and whether or not your healthcare professional has told you that you have any symptoms tied to having low B12 levels.

The daily recommended intake (the minimum amount that people need for general health) from the National Institutes of Health Office of Dietary Supplements for B12 is 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy and 2.8 mcg per day while breastfeeding. Ancient Nutrition's vitamin B12 supplement contains 20 mcg of co-enzymated vitamin B-12 (as methylcobalamin) — which is 833 percent of the Daily Value.

If supplementing to help meet your needs, B12 can be taken with or without food; however, you should always read and follow the label directions and suggested use.

Other considerations

Generally speaking, B12 is a safe vitamin to supplement with because it’s water soluble, meaning extra amounts that your body doesn’t need will be flushed out via urine. Still, it’s important to follow the label and suggested use recommendations and to consult your healthcare professional prior to using and are unsure about how much, or which type, to take.

When choosing a supplement, opt for those made without fillers, dyes or artificial colors or flavors. If you follow a specific diet, check ingredients carefully to ensure you’re getting a vegetarian-friendly and gluten-free supplement.