The biggie (and probably the most controversial). It need not be. Ensure that you get a reliable source of vitamin B12 through fortified foods (eat at least two a day at different meals) or cyanocobalamin supplements. In the US, the RDA recommends 2.4mcg per day , and in the UK the recommended dose is 1.5mcg per day .
Oregon State University in the USA has put out recommendations that people over the age of 51 either take B12 supplements or consume foods fortified with B12 to make sure they are reaching a Recommended Daily Allowance of 2.4mcg .
Fortified foods. You’ll hear that a lot. But what does it actually mean? Well in this case, it means that it has B12 added, and if you eat these foods regularly, then you may be getting enough B12 to hit your RDA of 2.4mcg. If this seems like it might be difficult then take a daily B12 supplement and worry no more.
Examples of some fortified foods are, fortified non-dairy milks and yoghurts, fortified nutritional yeast (known as ‘nooch’ within the vegan community!) and marmite.
As B12 is non-toxic there is no harm in taking higher levels if you choose to. The body only absorbs as much as it needs to so there is no point in taking high doses .
It is important to note that if you are concerned about your B12 levels, you should get them checked by a medical professional. If you are low in B12, you may have an issue with absorbing it and regardless of how much you have in your diet, medical intervention may be required. This is relevant to everyone, regardless of their current diet.
This Nutrition page has been fact checked by the Spoon Guru Nutrition Team