Vitamin B12 emerges as key supplement for energy and brain health

While half of UK adults take a daily multivitamin, recent research suggests the benefits may be limited for most people. Experts like Tim Spector from King’s College London argue that high-quality trials show multivitamins add little beyond a balanced diet. Overdosing on certain nutrients, such as iron or vitamin A, can even be harmful.

However, not all supplements are equal. Vitamin B12, in particular, has emerged as a standout, especially for older adults, vegans, and people with gut conditions. For those over 60, nutrient absorption declines due to slower digestion, medication side effects, and reduced appetite. Studies show that taking a multivitamin with B12, vitamin D, calcium, and magnesium can help maintain brain function and reduce cognitive decline by up to two years. Vitamins A, C, and E also protect brain cells from age-related damage.

Gut issues such as Crohn’s disease, coeliac disease, or ulcerative colitis can limit nutrient absorption, making B12 and other supplements essential. For those affected, forms like oral sprays or transdermal patches may bypass the gut to improve uptake.

Vegans and vegetarians are another key group who benefit from B12, along with iodine, selenium, and calcium. Children, picky eaters, and those on certain medications—like metformin, hormone therapy, or GLP-1 injections—also risk deficiencies that can be corrected with carefully selected multivitamins.

Ultimately, while a multivitamin is not a cure-all, B12 stands out for its role in energy, neurological health, and overall wellbeing. Checking nutrient levels through blood tests and choosing a product tailored to individual needs is the safest way to ensure you get the right support for your health.