6 Incredible Vitamin B12 Benefits, Essential for Energy and More

Find out how this key vitamin impacts various areas of health (not just energy levels) and how to incorporate it into your diet.

By Rachel Rodek Gargano, MS, RD, CSSD, CBS

— On Aug 08, 2025

6 Incredible Vitamin B12 Benefits, Essential for Energy and More

In this article:

As a dietitian, I’m frequently asked about which vitamins to pay special attention to. While all vitamins are important for overall health, vitamin B12 is high on the list, especially for individuals with vegetarian or vegan diets.

This essential nutrient supports a wide range of functions in the body, from DNA synthesis and red blood cell formation to energy metabolism and cognitive health. With so many benefits of vitamin B12, I advise my clients to ensure that they’re getting enough, whether it’s through animal products (where the vitamin is naturally found), fortified foods, or dietary supplements like Live it Up Super Greens.

Here are some of the top health benefits of vitamin B12 at a glance:

Helps sustain energy and endurance
May support bone health
Contributes to healthy hair, skin, and nails
Aids cognitive function
Helps to regulate mental health
Supports eye health

What Is Vitamin B12?

Vitamin B12 is a water-soluble vitamin (like other B vitamins) that contributes to brain functioning, supports the nervous system, assists with nerve regeneration, helps with DNA synthesis and red blood cell formation, and more. This vitamin plays a vital role in maintaining healthy bodily functions, so it’s important to ensure that you get enough in your daily diet. But where is vitamin B12 naturally found?

Unlike vitamins D and K, vitamin B12 isn’t produced by the body, so individuals must find it in their food sources, which primarily consist of animal products. However, for vegans, dietary supplements (like Live it Up Super Greens), fortified foods like nutritional yeast, and even injections are great ways to get enough of this vitamin.

6 Potential Health Benefits of Vitamin B12

Vitamin B12 is a necessary nutrient for various reasons. Here are some of the benefits that this vitamin supplies, based on current research.

1. Helps Sustain Energy and Endurance

Vitamin B12 supports energy production in a couple of ways. As I mentioned, the vitamin is essential for the formation of red blood cells, which transport oxygen throughout the body. That oxygen is then used by your cells for energy to do all the things you love on any given day, whether playing sports, toting grocery bags, or chasing the kids around.

Vitamin B12 also helps with energy metabolism, enabling your body to convert the foods you eat into energy.

Dietitian Tip: Vitamin B12 injections are popular for various reasons, one of which is their purported energy boost. While getting these injections is up to you and your healthcare provider, keep in mind that the current research consensus is that B12 vitamin supplementation will likely only have an effect on energy for individuals who are deficient in the nutrient.

2. Supports Bone Health

One of the benefits of vitamin B12 is that it may support bone health. Without sufficient intake of this vitamin, there may be higher levels of an amino acid called homocysteine, which vitamin B12 helps to metabolise. When homocysteine blood concentrations are elevated, this could lead to bone breakdown, reduced blood flow to the bones, modified collagen properties, and overall less bone strength.

Potential vitamin B12 benefits for women may be highest in the area of bone health, as women typically suffer from bone-related issues more than men.

3. Contributes to Healthy Skin, Hair, and Nails

Vitamin B12 also plays a part in your beauty routine:

Skin: A vitamin B12 deficiency may lead to skin hyperpigmentation, skin lesions, or other skin conditions. Scientists believe that this nutrient may help with skin cell regeneration and wound healing.
Nails: Vitamin B12 plays a crucial role in red blood cell formation—not enough healthy red blood cells can affect nail health, leading to discoloration or changes in shape.
Hair: Some researchers believe that because of vitamin B12’s role in DNA synthesis, which is involved in hair follicles, the vitamin may impact hair growth. However, others claim that the evidence of vitamin B12 benefits for hair isn’t conclusive. Regardless, it’s still beneficial to get enough of this vitamin in a daily balanced diet.

4. Aids Cognitive Function

B12 vitamin benefits extend to brain functioning, too. How? This vitamin helps nerve function by enabling the formation of myelin, one of the building blocks of our central nervous system and the protective shield around nerves. The myelin shield ensures the quick transmission of nerve signals throughout the body—and to the brain.

A vitamin B12 deficiency, and therefore a potential myelin deficiency, can not only lead to impaired cognitive function, cognitive decline, and slower visual processing speeds, but also impaired nerve function.

5. Helps to Regulate Mental Health

One of the effects of a deficiency in vitamin B12 could be an altered mood. Studies of individuals with a B12 deficiency have shown an association with depressive symptoms, so it can be assumed that ensuring adequate intake of this powerful nutrient can support positive mental health.

6. Supports Eye Health

Getting enough vitamin B12 is also essential for eye health. B vitamins, including B12, B6, and B9 (also known as folate), help to regulate homocysteine. Without enough of these B vitamins, homocysteine blood levels may become elevated, potentially leading to certain eye conditions.

For individuals experiencing eye issues and who are deficient in these essential vitamins, vitamin supplementation with folic acid and B12 has been shown to ease symptoms.

Did You Know? You’ve likely heard the terms “folate” and “folic acid,” so what’s the difference between the two? Both are different forms of the vitamin B9. Folate is the naturally occurring version that you get from food sources, like leafy vegetables. Folic acid is the vitamin’s synthetic form, often used to fortify certain food products.

How Much Vitamin B12 Per Day?

According to the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine, the recommended dietary allowance of vitamin B12 for adult men and women over 19 years old is 2.4mcg per day.

The National Institutes of Health notes that most people in the United States are actually getting enough vitamin B12 in their diets. Only about 12.5% of adults 19 years and older have insufficient dietary intake of this vitamin (a bit less than the recommended dose), and only a small percentage (3.6%) are deficient (well below the recommended dose).

The interesting thing about vitamin B12 is that, unlike other water-soluble vitamins, the liver stores excess vitamin B12—that your body didn’t absorb or excrete—as a way to protect against periods of potentially inadequate intake. The storage amount may vary but is approximately 1-5mg, or about 1,000%-2,000% more than the daily dose.

This means that it could take a few years for a vitamin B12 deficiency to become apparent. If an extended amount of time passes without meeting the recommended daily intake, your liver’s storage of the vitamin may be depleted, potentially leading to negative health outcomes.

Possible Side Effects of Vitamin B12

It can be challenging to measure the total amount of a vitamin’s intake every day, especially if you’re getting it from whole-food sources (not as a measured supplement).

The good thing about B12 is that because it’s a water-soluble vitamin, any excess will either be excreted or stored by the liver.

And while you could overdose on certain vitamins, for vitamin B12, there’s no Tolerable Upper Intake Level specified, meaning that getting more than you need likely won’t lead to any negative side effects.

Did You Know? Dietary reference intakes are a set of values determined by scientists that are applied to each nutrient. There are currently seven values, which include Recommended Dietary Allowance and Tolerable Upper Intake Level. Dietary reference intakes help to inform nutrition labels, dietary guidelines, and more.

That said, the Mayo Clinic notes that high doses of the vitamin might affect some individuals.

Side effects might include nausea and vomiting, diarrhea, headaches, fatigue, and tingliness in the hands and feet.
Some B12 vitamin supplements and injections contain cobalt, so people with sensitivities to this metal should take caution and speak with their healthcare provider to ensure safety.
Certain medications may impact the absorption of vitamin B12. For example, proton pump inhibitors, commonly used for certain gastrointestinal disorders, have been shown to cause a vitamin B12 deficiency.

When it comes to vitamin B12 benefits and side effects, rest assured that the health benefits are high and the chance of side effects are low. Still, it’s best to talk with a healthcare professional about the right nutrient levels for your body.

Vitamin B12 Foods and How to Get More in Your Diet

The following are the top foods that contain vitamin B12:

Meat (especially pork, beef liver, beef steak)
Fish (especially clams, sardines, and tuna)
Cow’s milk, cheese, and other dairy products
Eggs

Those who don’t eat animal products may be wondering what are some plant-based sources of this essential B vitamin. It’s true that B12 is one of the vitamins that vegans need to keep an eye on, ensuring that they consume enough in their diet.

Plants. Though vitamin B12 is very rarely found in plant foods, some seaweed and algae like spirulina and chlorella contain it.
Fortified foods. Some items on the grocery shelves are supplemented with vitamin B12, like nutritional yeast, plant-based milks, and fortified breakfast cereals, but they might not include enough for a full dose.
Synthetic injections. Vitamin B12 injections have become widely used methods of getting adequate intake of this nutrient. However, with injections, individuals should be sure to consult a health professional, as the shots typically include much more than the daily recommended dose.
Dietary supplements. Greens powders like Live it Up Super Greens are a great way to get your daily dose of the vitamin. Not only do they offer vitamin B12, but they also complement this nutrient with other vitamins and minerals found in plants and superfoods.

Dietitian Tip: While chlorella and spirulina do contain B12, not all of it is biologically active. Some of the B12 in these plants cannot be used by the body, while some is physiologically available. If you are a vegan, consider consuming a supplement and fortified foods to help ensure you’re getting enough.

Get Your Vegan Vitamin B12 With Live it Up Super Greens

A Glass of Super Greens Juice Next to a Live it Up Super Greens Package

Just about anyone can benefit from greens powders, but these supplements can be particularly helpful for individuals who might not be getting enough of certain foods or vitamins in their regular diet.

For people on a vegetarian or vegan diet, Live it Up Super Greens is a great option to help bridge the dietary gap. Supplying 2.6mcg of B12 (109% DV), Super Greens provides the full daily recommended dose primarily from broken cell wall chlorella, helping to keep your body’s functions on track.

Super Greens is a greens powder packed full of more than 20 organic vegetables and superfoods, probiotics, digestive enzymes, and, of course, vitamin B12 and other nutrients. I recommend this greens powder to clients for its convenience, great taste, and support of several areas of health—all in one scoop.

FAQs About Vitamin B12

Find out more about vitamin B12, including benefits and safe nutrient intake amounts.

What are the benefits of vitamin B12?

There are several benefits of vitamin B12, as it is a key player in several of the body’s functions, including the production of red blood cells, DNA synthesis, and more. This water-soluble vitamin supports healthy skin, hair, nails, bones, and eyes. Plus, it aids cognitive functioning, may help to regulate moods, and can help sustain energy levels throughout the day.

What happens if I take vitamin B12 every day?

Taking vitamin B12 every day can help to ensure that you’re getting enough of this vital nutrient. People can consume vitamin B12 naturally through animal products, like meat, fish, eggs, and dairy foods, or they can incorporate fortified breakfast cereals and other foods, like nutritional yeast, and vitamin supplements into their daily diets.

Greens powders are great options for those on a vegetarian or vegan diet, as they help to bridge any dietary gaps that not eating animal foods and products may create. Live it Up Super Greens contains 2.9mcg of vitamin B12, fulfilling the recommended daily dose.

What are the warning signs of a vitamin B12 deficiency?

Warning signs of a vitamin B12 deficiency might include fatigue, dizziness, nervousness, pale skin, tingling or numbness in the hands and feet, and even mood swings. If you notice these signs and are worried that you might be deficient in vitamin B12, consult your healthcare provider.

Who is usually deficient in B12?

People who may be deficient in B12 don’t just include vegans and vegetarians. Individuals who suffer from gut-related medical conditions could also have an increased risk of deficiency in the vitamin. That’s because hydrochloric acid (or stomach acid) helps to break down food so that your body absorbs the nutrients, like vitamin B12, so a healthy gut is essential.

Some people may have trouble actually absorbing nutrients, which could be an indicator of low levels of a protein called intrinsic factor. Intrinsic factor binds to vitamin B12 in the stomach and helps your digestive system absorb it. Additionally, older adults are typically susceptible to a vitamin B12 deficiency due to various health conditions.

Can too much vitamin B12 be harmful?

Ingesting more than the recommended dietary allowance of vitamin B12 usually isn’t harmful. Because it’s a water-soluble vitamin, any excess in the body will either be excreted in the urine or stored by the liver. However, people who are given injections that contain high volumes—or otherwise get high doses—of the vitamin may experience some side effects like nausea or vomiting, diarrhea, headaches, or fatigue.

References

About the author:

Rachel Rodek Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

Learn more