Benefits of Vitamin B12
Ever feel totally zapped, like no matter how much you sleep, you’re still running on 5% battery?
Yep. Same here.
If you’ve been wondering why your energy feels stuck in low gear—or if brain fog’s been tagging along during your afternoon slump—it might be time to peek into the world of Vitamin B12. Not in a “do I need to panic about my levels?” kind of way, but more like, “could this be something useful to try?”
Let’s break down the basics in a way that actually makes sense.
So what is Vitamin B12, and why should I care?
Vitamin B12 is one of those behind-the-scenes nutrients that helps your body do a ton of important stuff, like keeping your brain sharp, supporting energy production, and helping with mood regulation.
You mostly get it from animal-based foods—think meat, eggs, dairy—and some fortified foods like nutritional yeast or cereals. But here's the catch: not everyone absorbs it the same way. Some people don’t eat much meat. Some have gut issues that make absorption trickier. Others are so busy they skip meals and live off coffee (no judgment—I’ve been there).
And when your B12 is on the low side, you might feel tired, forgetful, irritable, or even kind of blah emotionally. Not in a crisis level way… just slightly off.
What B12 might actually help with
No, it’s not magic, and it won’t suddenly turn you into a superhero. But adding B12—through food or a supplement—can support a few things that most of us care about:
Energy levels
This is the big one. B12 supports the process your body uses to create energy. So if your B12 is low or just borderline, you might feel sluggish or drained. Boosting B12 (if you actually need it) might help you feel more alive during that annoying afternoon crash.
Fun fact: B12 is included in lots of energy drinks and shots—probably because people associate it with getting their spark back. But those products often come packed with sugar and caffeine too, so it’s not always clear what’s actually helping.
Brain fog and focus
If you’ve ever reread the same sentence six times or opened the fridge and forgot why, this one hits home. B12 helps support cognitive function—aka your brain doing its job. When I started taking B12 regularly (after realizing my diet lacked it), I noticed I had an easier time staying focused during long writing sessions.
For me, it wasn’t a dramatic "light bulb moment," but more like, “Oh, I’m not zoning out every 20 minutes—cool.”
Mood support
B12 plays a role in producing serotonin and dopamine—those feel-good brain chemicals. If your levels are low, your mood might follow. Some people notice that getting enough B12 helps them feel more emotionally balanced, patient, or just a little brighter overall.
It’s not a replacement for deeper emotional work or therapy (obviously), but it’s wild how much your brain reacts when it’s missing something small but important.
Easy ways to get more B12
The good news? It’s not hard to add a bit more B12 to your routine. And no, you don’t have to start drinking kale smoothies (unless you want to).
Try one of these:
Eat more B12-rich foods
If you eat animal products, B12 is mostly found in:
- Eggs
- Cheese (like swiss or mozzarella)
- Yogurt
- Beef and chicken
- Fish like salmon and tuna
If you’re vegetarian or plant-based, check labels for B12-fortified foods. A surprising one? Nutritional yeast. Sprinkle some on popcorn or into pasta sauces—it tastes cheesy and weirdly good.
Take a low-key B12 supplement
You don’t have to go full-on supplement junkie. A basic B12 capsule or gummy can do the trick. Most people go for methylcobalamin or cyanocobalamin forms—both work, but methylcobalamin is the “active” version and often gets better reviews.
Start small—500 to 1,000 mcg a few times a week works for most healthy adults. You can always tweak it based on how you feel.
Bonus: B12 is water-soluble, which means your body pees out the extra. So, while more isn’t always better, it’s unlikely you’ll overdo it. (Still, don't take a whole bottle in one day—that’s just unnecessary.)
Combine it with breakfast
One of my favorite tricks: I take B12 with breakfast on busy days. Throw a gummy in with your eggs, toast, or smoothie. Done in 4 seconds and you don’t have to think about it again.
I started doing this a few mornings a week, and over time I noticed a subtle but real shift. I wasn’t dragging as hard by 2 p.m., and my morning brain felt a little sharper.
Who might benefit the most?
While everyone can benefit from paying attention to their nutrient intake, a few groups might want to keep B12 on their radar:
- Vegans or vegetarians (since most B12 sources are animal-based)
- People over 50 (absorption gets harder with age)
- Anyone living off a mostly processed or fast food diet
- Folks with occasional brain fog, low energy, or mood swings
You don’t need to go get a blood test just to see if B12 helps. For most people, trying it for a few weeks is a low-risk, potentially high-reward experiment.
Little changes, big difference
Here’s the thing: tweaking your wellness routine isn’t about going full wellness influencer. It’s about noticing when something feels off and trying a simple fix that might help.
B12 won’t solve your every problem. (I wish.) But if your energy’s meh, your mood’s blah, or your focus feels fuzzy—it might be part of the missing puzzle piece.
Try it. Mix it in. See how you feel.
Worst case? You wasted 10 seconds. Best case? You feel more like yourself again.
That’s a trade-off I’ll take any day.
