Vitamin B12 helps the body in a number of different ways, most notably by supporting  the nervous system and the formation of red blood cells.
Getting enough vitamin B12 is especially essential for those who are:
Pregnant – Expecting mothers should ensure they get enough vitamin B12 as when combined with folic acid (also known as vitamin B9), it’s thought to reduce the risk of unborn babies developing spinal or central nervous system defects.
Over 50 – As you get older, it can become much more difficult for your body to absorb vitamin B12 from food which is why a supplement is often needed.
Vegan – As vitamin B12 is present in the highest amounts in meat and dairy products, it’s not uncommon for those who follow a vegan diet to be deficient.
Ideally, you should be getting about 1.5mg of vitamin B12 each day, whether that’s through your diet alone or a combination of food and supplements.