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Maintaining optimal levels of vitamin B12 provides positive health benefits. Research suggests that optimal B12 levels can positively influence cognitive function. In a study on men and women aged 45 to 69, high vitamin B12 levels were associated with better word recall and higher verbal fluency scores (1). A large cross-sectional study performed on adults aged 72 to 83 found that deficiency in B12 was associated with greater insensitivity to light and touch, along with worse nerve conduction amplitude and velocity (2).
Avoidance of animal based food products limits the amount of B12 available through diet. Supplementing with vitamin B12 is an effective way for vegans and vegetarians to maintain optimal B12 levels. The recommended daily dose to maintain healthy B12 levels is 2.4mcg, supplementing with higher doses may help correct a deficiency due to diet (1, 2, 3).