Deficiency support evidence brief
Vitamin B12 is essential and supplementation is clearly useful for deficiency risk, including vegan diets and some absorption problems, but it is not a reliable energy booster when status is normal.
NIH ODS notes deficiency can cause megaloblastic anemia and neurologic symptoms; Cochrane finds oral B12 can work for deficiency in studied settings.
Dose depends on deficiency risk, diet, absorption, medications, and lab results; fortified foods or supplements are typically needed on strict vegan diets.
Fatigue, neuropathy, anemia, or cognitive symptoms should be medically assessed. Extra B12 has not shown clear cognitive benefit in non-deficient users.
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