You may have heard of people taking vitamin B-12 supplements of shots. Do you need to take supplements, and are the shots truly of value?

We need vitamin B-12 for red blood cell production, a healthy nervous system, and to prevent anemia. Vitamin B-12 is also needed for the production of DNA.

While weight loss clinics claim to have marvelous results from delivering B-12 shots and supplements, there is no hard scientific evidence to back this up. If you think your might be B-12 deficient, ask your doctor for a test; most people have stored enough B-12 to last them for years. Getting a vitamin B-12 shot is not going to enhance your metabolic rate or provide extra energy unless you were truly deficient or anemic, both of which can be proven with a test. Always get advice from a trusted doctor before you start taking vitamin B-12 shots or self-medicate with mega-doses of B-12, especially asking about the interactions of B-12 and medications.

Most people get plenty of vitamin B-12 if they regularly eat animal products. You don’t need to worry at all if you eat meat, eggs, fortified products, dairy products, or shellfish. The people who need to worry are vegans–those who don’t eat meat, eggs, or dairy products. Fortified cereals also provide vitamin B-12, making them a good source for vegans.

Most people need between 2.6-2.8 micrograms of vitamin B-12 a day to be healthy. You can get this much in a simple bowl of fortified cereal with a cup of milk. If you have a deficiency, you probably have a problem absorbing B-12 or using the B-12 that your body has already stored. The problem may be that your intestines are functioning properly and allowing your body to take in the B-12, or it could be that your body has stored the B-12, but can’t release it for use. Most Americans are not B-12 deficient because they eat a diet rich in animcal products, and their bodies naturally store the B-12 for years.