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Other indicators may include a sore or swollen tongue, a pins and needles sensation in the extremities, and cognitive challenges like confusion or trouble concentrating

You may need a supplement if you: Eat a vegetarian or vegan diet and dont consume enough foods that contain the vitamins Take heartburn medications Have had weight loss surgery Have a disease that affects your stomach lining or gut, such as IBD or Crohns disease Have or are at risk of getting age-related macular degeneration (AMD) Are older and dont get enough B vitamins through your diet In many cases, you may not need a B complex supplement, but a single B vitamin supplement

While commonly found in foods of animal origin and fortified foods, many suffer from vitamin B-12 deficiency due to a low absorption rate or vegan diet

Pregnant or breastfeeding women who suspect B12 deficiency should have their levels tested by their prenatal care provider, who can recommend the appropriate supplementation route and dosage

Stay hydrated and maintain balanced nutrition to support anabolic processes

( 8 ) Alternatively, methylcobalamin may have a higher retention rate than cyanocobalamin and can be obtained through food sources such as fish, eggs, meat, and milk