If you eat meat, fish, or dairy products, you should be able to get enough vitamin B12 from your diet, and it’s unlikely you’ll need to take supplements.
“However, older adults, vegetarians, vegans, and people who have conditions that affect their ability to absorb vitamin B12 from food may benefit from the use of oral supplements,” according to the Mayo Clinic.
The NHS states: “Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram (mg).”
It adds: “Taking doses of folic acid greater than 1 mg can mask the symptoms of vitamin B12 deficiency, which can eventually damage the nervous system if not detected and treated.”
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