Osteoporosis is a disease in which the loss of bone mass results in weaker bones and an increased risk of bone fractures.

However, vegans and vegetarians are not the only ones who are deficient. Even some meat eaters don’t absorb it very well ( 4, 5). There are no specific dosage recommendations for B12 supplements for mental performance or mood. Summary People who have issues absorbing vitamin B12, such as those with Crohn’s disease or other gastrointestinal issues, may benefit from B12 injections, which bypass the need for absorption by the digestive tract ( 3). B12 for memory and mood Similarly, supplementation with vitamin B12 alone or with other B vitamins does not appear to decrease the risk or slow the progression of dementia or Alzheimer’s disease in older adults. A Cochrane review evaluated the effects of vitamin and mineral supplements on cognitive function and dementia in people with mild cognitive impairment [ 96]. The review included 5 trials with 879 participants that investigated B vitamin supplements (one study of folic acid only, and four trials of vitamins B6 and B12 and folic acid). Taking these B vitamins for 6 to 24 months had no apparent effect on episodic memory, executive function, speed of processing, or quality of life, although one study found a slower rate of brain atrophy over 2 years. For example, if you ate two eggs for breakfast (1 mcg of B12), 3 ounces (oz.), or 85 grams (g), of tuna for lunch (2.5 mcg of B12), and 3 oz. (85 g) of beef for dinner (2.4 mcg of B12), you would consume more than double your daily B12 needs ( 7, 8, 9).Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg). Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there's a chance you might get pregnant. Table 1 lists the current RDAs for vitamin B12 [ 1]. For adults, the main criterion that the FNB used to establish the RDAs was the amount needed to maintain a healthy hematological status and serum vitamin B12 levels. For infants aged 0 to 12 months, the FNB established an AI that is equivalent to the mean intake of vitamin B12 in healthy, breastfed infants. Table 1: Recommended Dietary Allowances (RDAs) for Vitamin B12 [ 1] Age Taking 0.9mg or less a day of biotin in supplements is unlikely to cause any harm. Folate and folic acid Vegans who consume no animal products and vegetarians who consume some animal products (e.g., dairy products, eggs, or both) but not meat have a higher risk of developing vitamin B12 deficiency because natural food sources of vitamin B12 are limited to animal foods [ 3, 55]. Consumption of foods fortified with vitamin B12 (such as fortified nutritional yeasts) as well as vitamin B12 supplements can substantially reduce the risk of deficiency [ 55].

For pernicious anaemia, you'll need to take hydroxocobalamin for the rest of your life. If you miss an injectionStomach acid is necessary to access the vitamin B12 found naturally in food, and intrinsic factor is required for its absorption. There are a variety of symptoms to look out for that may indicate a vitamin B12 deficiency. These include: Vitamin B12 also plays a key role in reducing levels of an amino acid called homocysteine, high levels of which have been linked to chronic conditions like heart disease, stroke, and Alzheimer’s ( 2). Vitamin B12 has the potential to interact with certain medications. In addition, several types of medications might adversely affect vitamin B12 levels. A few examples are provided below. Individuals taking these and other medications on a regular basis should discuss their vitamin B12 status with their health care providers.