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Vitamin B12 is an essential B Complex vitamin required by the human body in order to function correctly. Vitamin B12 can be found in foods such as meat, fish, dairy as well as fortified vegetarian and vegan foods like Soja, almond and oat milk, meat-free substitutes and cereals along with dairy-free cheese and other meat & dairy free products. You can also find high amounts of vitamin B12 in nutritional yeast flakes.

Vitamin B12 is required for the proper function and development of the brain, nerves, blood cells, and many other parts of the body.

The Bottom Line – B12 is an essential vitamin required by the human body. Vitamin B12 plays a critical role in the production of white blood cells, which are key components of the immune system.

Vitamin B12 Health Benefits

Vitamin B12 is known to not only play a crucial role in supporting the immune system but can be used to help tackle and prevent a wide variety of health problems, degenerative cognitive conditions and many forms of diseases.

Below is a list of the possible benefits we’ve found:

Vitamin B12 Can Help Prevent Fatigue & Anemia

Fatigue is a subjective feeling of tiredness which is distinct from weakness and has a gradual onset. You can suffer from a lack of energy and feel generally tired. Vitamin B12 is essential for carrying healthy, oxygen-rich blood cells to all areas of the body, including the brain.

Anemia is the general term for having either fewer red blood cells than normal or having an abnormally low amount of hemoglobin in each red blood cell. [1][2]

Vitamin B12 Can Help Support The Immune System

This vitamin is essential for the human body’s support system as it plays a critical role in the production of white blood cells, which are key components of the immune system. It helps to keep nerve endings and blood cells healthy. It is also a key element in creating DNA within the body. A healthy blood supply is vital for every aspect of the body and its overall immune system. [3][4]

Vitamin B12 Can Help Produce Healthy Blood Cells

Vitamin B12 is known to be a key vitamin in order for the human body to create healthy blood cells which aid the body in fighting off illness and disease. [5]

The Bottom Line – Vitamin B12 is an essential vitamin for the human body. It is used to help promote healthy blood cells that deliver oxygen to essential organs, and, create DNA. It can also help prevent fatigue and anemia.

How To Use Vitamin B12

Vitamin B12 is commonly found in many different types of foods but can also be taken as a supplement.

The most common methods of taking Vitamin B12 are:

  1. Food Products
  2. Capsules

The typical dosage amount for Vitamin B12 is 2.4 mcg (micrograms) per day.

Are There Any Foods That Contain Vitamin B12?

B12 is found naturally in many food products and also added to many food products, know as a ‘fortified food product’ or ‘fortified food’. However, you need to check the label of foods to see if it has been fortified.

  • Meatschicken, beef, pork
  • Dairy – cheese, yogurt, milk
  • Meat Substitutes – Meat-Free burgers, sausages and meat free chicken products
  • Soja – Soja Milk, Soja food products such as soja burgers
  • Oat Milk – This is generally considered to be a fortified food
  • Yeast Extract – This has high amounts of B12 and is a spreadable substance

Vitamin B12 Side Effects List

There are no known damaging side effects of ingesting Vitamin B12.

  • Exceeding the recommended daily dosage is known to give urine a bright yellow (almost neon) appearance in color. However, there are no known damaging health impacts of this.

Is Vitamin B12 Safe?

Yes. Vitamin B12 is an essential vitamin required by the human body to function properly.

When Should I Not Take Vitamin B12?

  • If you are pregnant and/or breast-feeding: You should still ensure you consume the recommended daily amount of B12 unless advised otherwise by a medical professional.
  • If you’re a child under the age of 18: Vitamin B12 is essential for growth and development in children and young adults.

Where Can I Buy Vitamin B12 & Do I Need A Prescription?

This is found in foods sold in shops and supermarkets. You can purchase B12 supplements from health food shops and trusted online retailers without the need for a prescription.


This is an essential vitamin required by the human body to develop, grow and function properly. It helps to support the immune system and fight off disease by creating healthy blood cells.

It occurs naturally in many foods that can be purchased from any food outlet. This can be found in meat, dairy, fish and fortified vegetarian and vegan foods such as meat-free substitutes, dairy-free milk, and dairy-free cheeses.

There are many supplements that you can also take that include all of your daily recommended intake of this vitamin. Many health food shops will sell various multivitamins, B12 vitamins, Full Complex B Vitamins, and powders.

The powders can easily be added to foods, drinks, and foods to be consumed throughout the day. Whilst there are recommended daily guidelines for the amount of vitamin B12 you should ingest on a daily basis, there has been no evidence to suggest that slightly exceeding the daily dosage will cause any harmful effects.

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Fact Checked

This article has been reviewed and fact-checked by a certified nutritionist, and only uses information from credible academic sources.