Skip to content
Longevity Atlas
TargetedFoundationsVegan form available

Vitamin B12

kobalamin · cobalamin · methylcobalamin

Mandatory for vegans, often needed over 50 and on metformin; deficiency can cause irreversible nerve damage.

5/5Estimated monthly cost: ≈ 3 €
Dose

Vegan/older: 250–500 µg daily or 1,000–2,000 µg once or twice weekly.

Timing

Any time.

⚠ Cautions

Practically no overdose; supplementing masks the lab value, so test FIRST.

What it is

Found only in animal foods and fortified products; absorption depends on stomach acid and intrinsic factor, both of which decline with age.

What the evidence shows

Deficiency reaches 10–20% over 60. Holotranscobalamin and methylmalonic acid are more accurate than serum B12. Even low-normal levels associate with faster cognitive decline.

Goals

Brain, memoryEnergy, fatigueHealthy years

Sources

  1. NIH ODS – Vitamin B12 fact sheet for health professionals ↗
  2. Smith AD et al. Homocysteine-lowering by B vitamins slows brain atrophy – VITACOG. PLoS ONE (2010) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.