Vitamin B12 is an important team player in various aspects of day-to-day life. Found primarily in animal products and fortified plant foods, vitamin B12 has great metabolic significance, functioning in amino acid conversion to power energy metabolism, as well as supporting neurological and hematological health, keeping you refreshed, energized, and motivated while tackling the demands of modern life.  

Think of vitamin B12 as part of your body’s internal maintenance crew – working behind the scenes to support healthy nerves, red blood cells, and everyday energy metabolism. 

From running a marathon, meeting project deadlines at work, or planning a summer dinner party with your friends, vitamin B12 is a valuable nutrient that helps you keep up with your everyday flow.  

Vitamin B12 supports a wide variety of physiological processes, including: 

Red Blood Cell Formation and Cellular Health: Vitamin B12 plays an essential role in DNA synthesis and healthy red blood cell formation (Batista et al., 2021). Adequate B12 is therefore important for maintaining normal blood and cellular function throughout life (Batista et al., 2021). 

Cardiovascular Health: Vitamin B12 works alongside folate and vitamin B6 in the metabolism of homocysteine, an amino acid found in the blood (Simonenko et al., 2024; Stover, 2016). This relationship highlights B12’s broader role in normal metabolic and cardiovascular function (Simonenko et al., 2024; Stover, 2016). 

Neurological Health: Vitamin B12 plays an important role in maintaining healthy nerve cells and supporting the synthesis and maintenance of myelin – the protective layer surrounding nerves that helps neurological signals travel efficiently throughout the body (Calderón‐Ospina & Nava-Mesa, 2019). 

Getting enough B12 is only half the story. Your body still has to absorb it – and that process can change as you age. 

Vitamin B12 comes tightly attached to the proteins in food, and requires stomach acid to free vitamin B12 from protein so your gut can process and unlock its benefits for wider use in key organs and tissues (Simonenko et al., 2024). 

As we age, some people produce less stomach acid, which can make it more difficult to release naturally occurring B12 from food. Certain medications and gastrointestinal conditions can also affect B12 absorption, making inadequate B12 status more common among older adults (Simonenko et al., 2024). 

B12 supplements and fortified foods are already in a free form, meaning it does not need to be separated from food protein first. This is one reason why fortified foods and supplemental vitamin B12 may become a particularly useful resource as we age (NIH Office of Dietary Supplements, 2025; Stover, 2016). 

Aging doesn’t mean B12 deficiency is inevitable. It simply means paying attention to intake and absorption can become increasingly important over time. 

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NOTE: This content is for educational and informational purposes only and does not constitute professional medical advice. Nutritional requirements are unique to you and your lifestyle. Please consult with a registered healthcare provider before implementing any changes to your wellness routine.

References

Batista, K. S., Cintra, V. M., Lucena, P. A. F., Manhães-de-Castro, R., Toscano, A. E., Costa, L. P.,

Queiroz, M. E. B. S., de Andrade, S. M., Guzman-Quevedo, O., & Aquino, J. d. S. (2021). The role of vitamin B12 in viral infections: a comprehensive review of its relationship with the muscle-gut-brain axis and implications for SARS-CoV-2 infection. Nutrition Reviews, 80(3), 561-578. https://doi.org/10.1093/nutrit/nuab092   

Calderón‐Ospina, C. A., & Nava-Mesa, M. O. (2019). B vitamins in the nervous system: current

knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neuroscience & Therapeutics, 26(1), 5-13. https://doi.org/10.1111/cns.13207  

NIH Office of Dietary Supplements (2025, July 2). Vitamin B12. National Institutes of Health.

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Simonenko, S. Y., Bogdanova, D. A., & Kuldyushev, N. A. (2024). Emerging roles of vitamin B12 in

aging and inflammation. International Journal of Molecular Sciences, 25(9), 1-28. https://doi.org/10.3390/ijms25095044

Stover, P. J. (2016). Vitamin B12 and older adults. Current Opinion in Clinical Nutrition & Metabolic

Care, 13(1), 24-27. https://doi.org/10.1097/MCO.0b013e328333d157