B vitamins
including B12
B vitamins are a group involved in energy metabolism. Those on plant-based diets often watch B12 in particular.
What it is
A group including B1, B2, B6, B12 and folate.
Role in the body
Support energy metabolism and the maintenance of red blood cells and nerves.
Why people consider it
Considered by people with limited diets or plant-based eating.
Food sources
- Meat
- Fish
- Eggs
- Dairy
- Whole grains
Typical labeled usage
Follow the labeled serving.
Recommended amount
Common range1 labeled serving (B-complex)
1× / dayOften at breakfast
Amounts are common educational ranges based on public reference values and product labels — not individual medical advice. If you have a condition, take medication, or are pregnant or breastfeeding, consult a physician or pharmacist.
When people take it
Often taken in the morning.
Evidence summary
B12 is scarce in plant foods and often watched as a supplement source
Established evidenceB12's role and dietary sources are well established.
Who should exercise caution
Who should exercise caution
- See a physician for neurological symptoms rather than self-treating
Potential medication interactions
- Some acid-reducing and diabetes medications may affect B12 absorption
Possible side effects
- Bright yellow urine (from B2) is common and harmless
Products & brands
Related articles & packs
Monthly packs
References
- Dietary Reference Intakes for Japanese (2020) — Ministry of Health, Labour and Welfare (Japan)
- Dietary Supplement Fact Sheets — NIH Office of Dietary Supplements