Vitamin B12 is needed to make neurotransmitters, red blood cells, and DNA. A deficiency in vitamin B12 can be caused by alcohol abuse, vegetarian diet, bacterial dysbiosis of the gut microbiome, reduced intrinsic factor needed for absorption due to aging and acid-blocking medications.
Symptoms of Vitamin B12 deficiency are:
- Depression
- Peripheral neuropathy
- Fatigue
- Anemia
- Gastrointestinal disorders
- Ischemic heart disease
- Stroke
Here are some common foods that are good sources of vitamin B12.
- Chicken
- Turkey
- Beef
- Lamb
- Salmon
- Sardines
- Cod
- Scallops
- Shrimp
- Milk
- Cheese
- Yogurt
- Fortified cereals
The recommended daily allowance is 2.4 mcg of vitamin B12 for an adult. If you are deficient, you may need a higher dose to replete your vitamin B12 levels. It is essential to determine the reason for low vitamin B12 if it’s from alcohol use, low dietary intake, bacterial dysbiosis or other factors for maintaining adequate vitamin levels.  Check with your primary physician or another healthcare practitioner to test your vitamin and mineral levels before you start taking a high dose of vitamin B12.