From the Guidelines
Taking B vitamins is not necessary for most healthy people who eat a balanced diet. B vitamins (including B1, B2, B3, B5, B6, B7, B9, and B12) are naturally found in many foods like whole grains, meat, eggs, dairy, legumes, seeds, nuts, fruits, and vegetables. Your body needs these vitamins for energy production, nerve function, DNA synthesis, and red blood cell formation. However, certain groups may benefit from supplementation:
- strict vegetarians or vegans might need B12 supplements (typically 2.4 mcg daily for adults) since it's primarily found in animal products 1;
- pregnant women often need additional folate (400-800 mcg daily);
- older adults may have decreased absorption of B12;
- and those with certain medical conditions or taking medications that interfere with B vitamin absorption might require supplements. If you suspect a deficiency, it's best to consult with a healthcare provider who can order appropriate tests and recommend specific supplements and dosages tailored to your needs rather than self-supplementing unnecessarily. Some key food sources that can help improve B vitamin status include:
- lean meat (vitamins B12 and B6);
- milk and dairy foods (riboflavin and vitamin B6);
- green leafy vegetables, legumes, and liver (folate);
- and fortified breakfast cereals, which can provide a practical and highly effective means of improving B vitamin status in this age group 1.
From the Research
Importance of B Vitamins
Taking B vitamins is necessary for certain groups of people, particularly those who follow a vegetarian or vegan diet.
- Vegetarians are at risk for vitamin B12 deficiency due to suboptimal intake 2.
- Vegans are at a higher risk of deficiency compared to vegetarians, and individuals who have adhered to a vegetarian diet since birth are at a higher risk than those who adopted the diet later in life 2.
- Vegetarians should take preventive measures to ensure adequate intake of vitamin B12, including regular consumption of supplements containing B12 2.
Risk of Deficiency
Certain populations are at a higher risk of vitamin B12 deficiency, including:
- Pregnant women, with a deficiency rate of 62% 2.
- Children, with a deficiency rate of 25-86% 2.
- Adolescents, with a deficiency rate of 21-41% 2.
- The elderly, with a deficiency rate of 11-90% 2.
- Individuals with certain medical conditions, such as Crohn's or celiac disease, or those who have undergone gastric bypass surgery 3.
Health Consequences
Vitamin B12 deficiency can have serious health consequences, including:
- Neurologic abnormalities 4.
- Pernicious anemia 5.
- Increased risk of atherosclerosis and cardiovascular disease 5.
- Negative impacts on cognitive, motor, and growth outcomes in children 3.
- Depression in adults 3.
Prevention and Supplementation
To prevent vitamin B12 deficiency, vegetarians and vegans should:
- Carefully plan their diets to ensure adequate intake of vitamin B12 5.
- Monitor their plasma vitamin B12 levels on a regular basis 5.
- Use vitamin B12-fortified foods or take vitamin B12 supplements if necessary 5.
- Consider taking supplements containing other B vitamins, such as vitamin B1 and B6, which are also commonly deficient in vegetarians 6.