Vitamin B12 for Energy? What Drains and Boosts Your Energy?

Should you pop vitamins for low energy? Is vitamin B12 the antidote to feeling draggy? Find out if B vitamins boost energy and what you can do to add pep to your step.


Please inject caffeine directly into my brain?”

That’s what I said at least once a week when our receptionist Beverly asked how am I this morning. Sadly, caffeine-brain injections aren’t a thing.

So what would boost my energy? B vitamins? Specifically, vitamin B12? I’ve seen it on the supplement bottles: “B12 is essential for energy metabolism.” And people talked about B vitamins for low energy almost as often as I yawned in front of them.

I was exhausted. I knew the solution, and it didn’t involve vitamin supplements or energy drinks packing a week’s worth of vitamin B12 in a single serving.

My problem was different, but is vitamin B12 the solution to your energy drain?

hand holding 2 B vitamins for energy

Photo credit: Kate Hliznitsova

No surprise I was wiped out!

I was busy with life. I managed and juggled two girls, 2 dogs, and 2 jobs. Plus I commuted an hour each way at least three times a week. I fell asleep after 10 pm, and the evil alarm booted me out of bed at 4:45 am.

Why I set the alarm for 4:45 am is a question I still don’t have a good answer for.

The bottom line is that I stayed up too late, got up too early, and relied on shots of strong black coffee to pull me through my day. Reorganizing my day and my schedule was my solution.

Here are 5 ways poor sleep wreaks your health and your blood sugar.

Would B vitamins boost my low energy in the interim?

No, not even a dot. But will they put a pep in your step?

The answer is yes … if you’re very deficient in B vitamins. But you probably aren’t.

Here are some causes of vitamin B12 deficiency:

  • long-term use of metformin (a common diabetes medication)
  • long-term vegan diet without proper supplementation
  • alcohol abuse
  • extreme dieting
  • gastrointestinal surgeries or disorders like Crohn’s or celiac disease
  • metabolic disorders
  • prolonged use of heartburn medications like Prilosec or Nexium

Without a vitamin deficiency to fix, you need to look elsewhere to shift your energy from sloth to Jack Russell terrier. Just like your mail won’t travel across the country faster if you double the postage, taking extra B vitamins when you don’t have a deficiency won’t make a bit of difference to your energy.

So why do so many people reach for vitamin B12 for energy? As so often with nutrition myths, the answer is probably based on misunderstood or twisted facts.

Vitamin B12 for low energy

Here are the (untwisted) facts.

Your body requires several B vitamins and they each have important roles, including roles in energy metabolism. B vitamins play a part in converting calories from food (or energy from food) into a molecule called ATP or adenosine triphosphate. ATP is the energy currency of the cell.

Cells run on ATP.

All this talk of energy is why people are confused. But we’re not talking about zing, zip, or get-up-and-go. When we say “energy from food,” we are saying “calories from food.” If you have moderately good vitamin status, your body will produce and use ATP. If your cells couldn’t create or use ATP, you would be dead.

Taking extra B vitamins won’t increase your ATP production or your energy level.

And putting two stamps on a birthday card won’t get it into your mom’s hands in half the time.

If you feel more bounce after consuming a fortified granola bar or an energy drink, it’s probably from the caffeine in the drink or simply from getting energy in the form of calories. Most likely, B vitamins didn’t fix your low energy.

How much vitamin B12 do you need?

The RDA for teens and adults is 2.4 mcg. Children need less. Pregnant or lactating women need slightly more.

If you’re over 50, play it safe: take a multivitamin supplement with 2.4 mcg (that’s a teeny amount, micrograms are smaller than milligrams) or eat cereal, bread, or another food fortified with vitamin B12. These forms are easier for older adults to absorb.

Sources of vitamin B12

Only foods of animal origin naturally provide vitamin B12, but many plant foods are fortified with it. Look for fortified pasta, rice, cereal, bread, granola bars, and other foods.

FoodAmount Vitamin B12 (mcg)
beef liver, cooked, 3 ounces71
clams (no shell), cooked, 3 ounces17
salmon, cooked, 3 ounces2.6
tuna, light, canned in water, 3 ounces2.5
ground beef, cooked, 3 ounces2.4
milk, 2%, 1 cup1.3
egg, cooked, 1 large0.5
fortified breads and cerealsvaries
sleeping puppy

Good tired is collapsing after lots of fun playing. Bad tired is asking your coworker for caffeine injections. Photo credit: Travelbug

What’s the reason for low energy?

If it’s not low B vitamins, then what? Low energy stems from a number of places. My problem was a no-brainer: I didn’t get enough shut-eye.

  • Inadequate sleep
  • Jet lag or “social” jet lag
  • Too much work
  • Too much stress
  • Poor diet
  • Undereating
  • Overeating
  • Lack of exercise
  • Lack of sunlight
  • Medical problems such as anemia, thyroid disorder, depression, heart disease, sleep apnea, diabetes, or medication problems

What to do when you feel like a slug

Try the opposite of everything you see in the list above.

If you can’t identify the problem and a solution, a visit to your primary care provider is in order. If your diet is the culprit, well, that’s my expertise. Page around my articles. Or call a registered dietitian nutritionist. Find one in your local area. Most likely, vitamin supplements aren’t any more the antidote to your low energy than caffeine-brain injections were the solution for me.

Stop struggling with your healthy living goals.

Learn more about strategies for success, motivation, and willpower. Enroll in Stick With It

Cheers to happy and energetic living!

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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6 Comments

  1. sheeba majmudar on January 23, 2018 at 4:17 am

    Thanks for doing this research and sharing this information. It’s truly accommodating for me. Keep it up.

    • Jill Weisenberger on January 23, 2018 at 9:47 am

      Thanks for stopping by Sheeba. So glad you sound this helpful.

  2. Joyce on May 4, 2021 at 5:28 pm

    Thank you so much for busting another myth, and shedding light on something we’ve heard
    so often that we believe it to be fact, when it really is not true! Always appreciate your insights Jill.

    • Jill Weisenberger on May 4, 2021 at 5:48 pm

      Thank YOU! Big smiles knowing my work makes a difference.

  3. Angela Davies on May 5, 2021 at 12:23 am

    Insightful article as I acknowledge spending $$$$$$ on vitamins minerals. Lifestyle, ageing, seasons i realise are a daily juggle. I am trying to wean myself of pills, save money and enjoy nutritious foods. Thankyou Jill. (Angela Lilydale Australia)

    • Jill Weisenberger on May 5, 2021 at 8:43 am

      Well hello from so far away! Yes, I think daily juggle is a good description. Glad to know this piece is helpful.

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Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

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