Blood tests can show the amount of B12 in your blood, which reflects the combined effect of your intake and how well your system is processing it. In general, keeping an eye on your intake vs. the recommended daily value will work most of the time. (I tend to go well over the RDV because I’m unconvinced that it’s accurate in the specific case of B12, as the body can store B12 for long periods, which can make it seem like you need less than you do in testing.) Just popping a daily B12 supplement is fairly cost efficient and painless, so I recommend that unless you have a real reason not to.
Some people will experience absorption issues with B12, meaning that even if they’re eating enough, their system may not actually be processing it. Some things can boost absorption, like using sublingual tablets or B12 drops, but some people will end up getting B12 shots at regular intervals. This is rare (and can affect non-vegans as well), but if you’re taking supplements and feel like you may be experiencing a B12 deficiency, it’s worth having a doctor run a blood test to evaluate.
Common symptoms of B12 deficiency (c/ped from here):
difficulty thinking and remembering
fatigue
heart palpitations
pale skin
weight loss
infertility
numbness and tingling in the hands and feet
Also keep in mind that supplements in the US are not well regulated, so look for supplements which come from reputable sources with true external third party audits of their claims. When in doubt, ask a doctor for a blood test.
Also keep in mind that supplements in the US are not well regulated, so look for supplements which come from reputable sources with true external third party audits of their claims.
Enough B12? No, there is no easy way to know. The symptoms of deficiency are many and very diverse and overlap with symptoms of other health problems, and the blood test for vitamin B12 is not a reliable indicator. The most reliable test is urinary methylmalonic acid. If you have a B12 deficiency, the body’s ability to break down methylmalonic acid will be impaired, and the amount of that substance in your urine will be higher than normal.
is there a way to know if you’re getting enough?
Blood tests can show the amount of B12 in your blood, which reflects the combined effect of your intake and how well your system is processing it. In general, keeping an eye on your intake vs. the recommended daily value will work most of the time. (I tend to go well over the RDV because I’m unconvinced that it’s accurate in the specific case of B12, as the body can store B12 for long periods, which can make it seem like you need less than you do in testing.) Just popping a daily B12 supplement is fairly cost efficient and painless, so I recommend that unless you have a real reason not to.
Some people will experience absorption issues with B12, meaning that even if they’re eating enough, their system may not actually be processing it. Some things can boost absorption, like using sublingual tablets or B12 drops, but some people will end up getting B12 shots at regular intervals. This is rare (and can affect non-vegans as well), but if you’re taking supplements and feel like you may be experiencing a B12 deficiency, it’s worth having a doctor run a blood test to evaluate.
Common symptoms of B12 deficiency (c/ped from here):
Also keep in mind that supplements in the US are not well regulated, so look for supplements which come from reputable sources with true external third party audits of their claims. When in doubt, ask a doctor for a blood test.
Costco has a nice affordable B-complex Kirkland brand supplement, for those with a membership.
Enough B12? No, there is no easy way to know. The symptoms of deficiency are many and very diverse and overlap with symptoms of other health problems, and the blood test for vitamin B12 is not a reliable indicator. The most reliable test is urinary methylmalonic acid. If you have a B12 deficiency, the body’s ability to break down methylmalonic acid will be impaired, and the amount of that substance in your urine will be higher than normal.