15% off £20 or 20% off £30

Code:BARRETT
 

15% off £20 or 20% off £30

Code:BARRETT

OffersBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only Offer3 for 2 Mix & MatchBuy 1 Get 1 FreeOutlet2 for £50 Mix & Match2 for £60 Mix & MatchShort Dated2 for £5 Mix & MatchBuy more save 10%Vitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicWeledaBioglanGrass & Co.BetterYouNature's WayNatures AidBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferOutletShort DatedDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksHot ChocolateTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornSweets & MintsChocolate Coated SnacksVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodCoconutHolland & BarrettNaturyaGrenadeHuelHeath & HeatherNakdPukkaTwiningsPerfectTedManuka DoctorSave up to 1/2 Price25% off Online Only OfferBuy one get one 1/2 price3 for 2 Mix & MatchBuy 1 Get 1 FreeOutlet2 for £5 Mix & MatchBuy more save 10%Gluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionPrecision EngineeredUSNGrenadeApplied NutritionMyproteinPhDHuelSiSTriActiveSave up to 1/2 PriceBuy one get one 1/2 priceBuy 1 Get 1 Free2 for £50 Mix & Match2 for £60 Mix & Match25% off Online Only Offer2 for £25 Mix & MatchOutletGluten FreeDairy FreeSugar FreePalm Oil FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyGiftsNatural Beauty Shop AllSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyFace CareShop all Face CareCleanser & TonerFace MoisturiserFace Oil & SerumFace WashFace Exfoliators & ScrubsFace MasksHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+ATrilogyChilds FarmBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferOutletAlcohol FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeFish FreeNew inChristmasCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.Cannaray CBDCBDfxTRIPfourfiveHolistic HerbHolland & BarrettReakiroLove HempBody & Mind BotanicalsBuy one get one 1/2 price25% off Online Only OfferSave up to 1/2 PriceOutletDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettUSNEat WaterIdeal HealthBraggGrenadeNatures AidSlimExpertTrekFrejaBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only Offer2 for £12 Mix & MatchShort DatedGluten FreeSugar FreeDairy FreeWheat FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionNew NordicBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only Offer3 for 2 Mix & Match2 for £60 Mix & MatchOutlet2 for £12 Mix & Match3 for £15 Mix & MatchDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeSoya FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeNew inMedicines and HealthcareVeganShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

Vitamin B12: benefits, uses & foods

sources of vitamin B12
This vital vitamin helps your body convert food into energy. Discover the benefits of vitamin B12, how much you need, food sources, and supplements here.

Summary

1How much vitamin B12 do you need?

All adults need 2.4mcg of vitamin B12 every day. You should be able to get this from eating a well-balanced diet, you’re more at risk of a vitamin...

2What are the symptoms of a vitamin B12 deficiency

Vegans and vegetarians are at risk of a vitamin b12 deficiency because they don’t eat meat, while older people may not absorb vitamin B12 properly...

3When should you take a vitamin B12 supplement?

If you’re following a plant-based diet, taking a vitamin B12 supplement can help support your intake and prevent a deficiency. Older people, or...

Explore related topics

Vitamin B12, also known as cobalamin, is a really important nutrient that plays a vital role in many bodily functions. As it is most commonly found in animal products, vegans and vegetarians might struggle to get enough of this essential vitamin.1,5

Here, we’ll answer some of your most frequently asked questions about vitamin B12 so you can learn all about what vitamin B12 does, how much you need, where to find it and who might need to supplement their diet.

What is vitamin B12?

Like all 8 B vitamins, vitamin B12 is needed to help your body convert food into energy. It’s also essential for other bodily processes like producing red blood cells and reducing tiredness.1

Vitamin B12 is water-soluble and it dissolves upon contact with the water in your body, so we need to make sure we consume enough of it every day. Our body can store a small amount of it in the liver which can last up to 4 years, but we still must get the right amount from our daily diet.2 It is only naturally found in animal products such as meat and dairy, so vegans and vegetarians are at risk of low intakes.3

Older people and those who don’t produce enough stomach acid to absorb B12 properly may also be at risk of a deficiency.4

What does vitamin B12 do?

Each B vitamin plays an important role in the body. Vitamin B12 is thought to be important for:
vitamin-b12-benefits
  • Producing red blood cells 
  • Normal nervous system function 
  • Supporting the immune system 
  • Maintaining healthy psychological function
  • Helping the body absorb folic acid 
  • Reducing fatigue 
  • Creating DNA during cell division 

How much vitamin B12 do you need?

All adults need 2.4mcg of vitamin B12 every day. You should be able to get this from eating a well-balanced diet, but you’re more at risk of a vitamin B12 deficiency if you’re vegan or vegetarian and don’t eat meat or animal products.

Breastfeeding mothers may need an extra 0.4mcg a day, particularly if they’re also vegetarian or vegan.6

Do children need vitamin B12?

Vitamin B12 is needed for healthy cell division, so it’s important for growing children:7
  • 1-3 years old – 0.5mcg a day 
  • 4-6 years – 0.8mcg a day 
  • 7-10 years – 1mcg a day 
  • 11-14 years – 1.2mcg a day 
  • 15-18 years – 1.5mcg a day

What happens if I consume too much vitamin B12?

There’s no set upper limit for vitamin B12, but the NHS advises having no more than 2mcg a day.1,7 What foods contain vitamin B12? The best sources of vitamin B12 are animal-based products like meat, fish, milk, cheese, and eggs. You can also find B12 in some fortified cereals and plant milk, yeast extract and some soya products.2,6

The synthetic, manufactured form of vitamin B12 is called cyanocobalamin, which you may see in supplements.

Handpicked content: The best sources of vitamin B

What are the symptoms of a vitamin B12 deficiency?

A vitamin B12 deficiency is most likely to affect vegetarians, vegans, and older people. Vegans and vegetarians are at risk because they don’t eat meat, while older people may not absorb vitamin B12 properly from their food due to declining levels of stomach acid.4

Low B12 symptoms include:
  • Fatigue/exhaustion 
  • Muscle weakness 
  • Vision impairment 
  • Pins and needles
  • Sore tongue or mouth ulcers 
  • Poor memory 
  • Depression and anxiety 
A lack of vitamin B12 can lead to megaloblastic anaemia, which is where your body produces fewer red blood cells, that are also larger than normal.8

You can better understand your health and well-being with an at-home testing kit for vitamin B12. However, at-home tests shouldn’t replace seeing your doctor for any concerns, and they can’t give you a reliable diagnosis. So, for any concerns, you should always discuss your results with your GP - they can provide you with any help and advice you may need. 

Handpicked content: How to test your B12 levels

Are there vitamin B12 supplements?

You can find vitamin B12 in a supplement format too, but it is important to check with a GP before adding one to your routine. They’ll be able to check and offer advice as to whether you need to take a supplement to support your B12 intake. 
vitamin-b12-supp
Vitamin B12 supplements are available as tablets, capsules, gummies, drops and sprays – so whatever your preference, there’s a vitamin B12 supplement out there to suit you. 

Some fortified foods, like breakfast cereals and nutritional yeast, have vitamin B12 added to them to also support your daily intake – just make sure you stick to the recommended serving size!2

When should you take a vitamin B12 supplement?

If you’re following a plant-based diet, taking a vitamin B12 supplement can help support your intake and prevent a deficiency. Older people, or those taking medication to reduce the production of stomach acid, may need a B12 supplement to support absorption, but check with your GP first.9

Should children take a vitamin B12 supplement?

Unless your child is vegan or vegetarian, there’s no need for them to take a B12 supplement, the only exception is if it is recommended by a medical professional.

Should women take a vitamin B12 supplement during pregnancy?

If you eat meat, you’ll get all the B12 you need. However, if you’re vegetarian or vegan and pregnant, talk to your GP for advice.

The final say

Vitamin B12 is a vital nutrient that is essential for a variety of functions in your body. From producing red blood cells to DNA synthesis, the importance of vitamin B12 is clear, but it can be difficult for some to maintain their levels. 

Luckily, with the help of a balanced diet, most people can get the recommended daily dose of vitamin B1.

Related Articles