Are You at Risk for Vitamin B12 Deficiency?
Vitamin B12 is essential for making red blood cells and maintaining nerve function, but it's found mainly in animal products like meat, fish, and dairy, which makes it easy to fall short on a vegetarian or vegan diet. Enter your diet type, age, and three key symptoms, and this checker gives you a reference deficiency risk level and a suggested intake.
The less animal-based food you eat, the lower your natural B12 intake, which raises your risk score. Age matters too, since stomach acid production declines over time and reduces how well your body absorbs B12 from food — so anyone 50 or older gets an extra point added. Chronic fatigue, numbness or tingling in the hands and feet, and memory or concentration problems are all common neurological symptoms of B12 deficiency, and having more of them together raises your risk level further.
The adult RDA is about 2.4mcg per day, which most omnivores meet naturally through diet. But if you're vegetarian, vegan, or scored in the higher risk range, consider B12-fortified foods like cereal or nutritional yeast, or a daily supplement in the 25-100mcg range. This result can't replace a blood test, so if numbness or memory issues are severe or ongoing, get properly tested at a clinic to confirm your actual status.
Frequently Asked Questions
B12 is found mainly in animal products, so it's hard to get enough naturally on a vegetarian or vegan diet. Eating B12-fortified foods or taking a supplement consistently can prevent deficiency.
Stomach acid production declines with age, which reduces your body's ability to absorb B12 from food. If you're 50 or older, diet alone may not be enough, so consider a supplement or fortified foods.