Verdict
Leaning for
Vegans and people over 50 usually need to supplement B12.
5 sources: 5 partly
By Arun AgrahriLast reviewed
Short answer
Test first. Vegans and anyone over 50 should get a level checked and will probably need to supplement. Peter Attia takes methylcobalamin in his own protocol to keep homocysteine down, and Mark Hyman ties a low B12 level to depression, dementia and neuropathy.
Vitamin B12 supplements are worth taking.
The verdict on Vitamin B12 overall. 10 sources: 1 positive, 9 partly
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Vegans and people over 50 usually need to supplement B12.
5 sources: 5 partly.
Researchers say
5 partly
Giles Yeo, on The Diary Of A CEO, at 1:09:54
Partly Video · Opinion
Open the tape at 1:09:54 →“you have to supplement when you're on a plant-based diet okay you have to supplement certain things vitamin B12”
Mark Hyman, 2 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 09:59 · partly
“zinc iron vitamin D B12 omega-3 fats these are the common deficiencies we see in vegans so you have to take”
on The Dr. Hyman Show, at 47:34 · partly
“older in your vegan it's a problem because you a lot of people have a we call atrophic gastritis they may not absorb B12”
Rahul Jandial, on Rangan Chatterjee's channel, at 03:48
Partly Video · Opinion
Open the tape at 03:48 →“They can supplement if they're choosing to go vegan. They you recommend they supplement with something containing and B vitamins”
Tommy Wood, on Rangan Chatterjee's channel, at 12:04
Partly Video · Opinion
Open the tape at 12:04 →“plant-based, I think the best people who uh promote or work with individuals with those diets would recommend you take a B12 supplement”
Dr. Gabrielle Lyon, on Huberman Lab, at 2:29:23
Partly Video · Opinion
Open the tape at 2:29:23 →“as individual's age a a vegan diet can be very challenging need to make sure that you are getting enough B12 zinc iron”
Studies show
No study counted yet.
Giles Yeo, on The Diary Of A CEO, at 1:09:54 Video · partly · Opinion
“you have to supplement when you're on a plant-based diet okay you have to supplement certain things vitamin B12”
Mark Hyman Video · partly · 2 mentions
on The Dr. Hyman Show, at 09:59 · partly · Opinion
“zinc iron vitamin D B12 omega-3 fats these are the common deficiencies we see in vegans so you have to take”
on The Dr. Hyman Show, at 47:34 · partly · Opinion
“older in your vegan it's a problem because you a lot of people have a we call atrophic gastritis they may not absorb B12”
Rahul Jandial, on Rangan Chatterjee's channel, at 03:48 Video · partly · Opinion
“They can supplement if they're choosing to go vegan. They you recommend they supplement with something containing and B vitamins”
Tommy Wood, on Rangan Chatterjee's channel, at 12:04 Video · partly · Opinion
“plant-based, I think the best people who uh promote or work with individuals with those diets would recommend you take a B12 supplement”
Dr. Gabrielle Lyon, on Huberman Lab, at 2:29:23 Video · partly · Opinion
“as individual's age a a vegan diet can be very challenging need to make sure that you are getting enough B12 zinc iron”
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Vegans and older adults usually need to supplement B12, but test before you buy. Peter Attia takes methylcobalamin in his own protocol to keep homocysteine down. Mark Hyman pushes hardest on B12 and ties a low level to depression, dementia and neuropathy.
Four groups should test. Vegans get none from food, and absorption drops for anyone over 50. Acid blockers (PPIs) deplete B12, and anyone with an MTHFR variant needs the methylated form, as Rhonda Patrick says.
Buy methylcobalamin, not cyanocobalamin. Attia and Patrick both land on the methylated form.
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Full Vitamin B12 evidence report
The verdict on every claim, and where the sources disagree