The bottom line from a recent article in the Journal of Nutrition is people need three times the current recommended daily intake of B12 and the best food-source is dairy.
Vitamin B12 is required for red blood cell production, neurological function, cognition, and more. We commonly see deficiencies in older adults. The best way to get adequate nutrients is from whole-foods, not supplements. Yet, millions of people are prescribed B12 supplements every year to make up for lacklustre nutrition.
The article especially picks on plant-based diets, all the rage now for their cardiovascular risk and “climate benefits.” B12 is produced by microorganisms in the guts of animals. People do not make it on their own, nor do plants. If you eat vegan, then you must either eat (a lot of) fermented foods or take supplements to get enough B12. The article tells us the latter often doesn’t have the biochemical benefit we think.
As always, a diet that consists of whole-foods from both animal and plant sources is preferred. If you are over 50 and have never had your B12 checked, consider discussing with your doctor, followed by a trip to the store for some cheese.
Be well.