Vitamin B12, like all of the B vitamins, is a water soluble vitamin that needs to be consumed every day. The body cannot store it, so any excess is excreted in the urine.
The body requires vitamin B12 to manufacture red blood cells, support the health of the nervous system and release energy from food. Vitamin B12 also helps the body use vitamin B9.
Good food sources of vitamin B12 include meat, fish, eggs and dairy products. There aren’t many plant-based food sources of vitamin B12, so it’s advised that vegetarians and vegans take a vitamin B12 supplement, or consume spirulina, a type of algae available in powdered form that can be added to smoothies and juices.