Without B12, your body literally can't function.
Red blood cell formation, proper functioning of the nervous system and synthesis of our DNA are all, in part, thanks to B12.
It's also involved in fat and carbohydrate metabolism, which can affect energy levels and cognitive performance.
It's also essential for people with ADHD.
B12 is a key ingredient in the production of dopamine and serotonin.
Evidence shows a lack of B12 can lead to an impairment in cognitive function for ADHDers — leading to the worsening of other symptoms, including impulsivity.
The good news. It's easy to get enough B12.
The question is, how do we get more?
How to get more vitamin B12
This depends on whether you're veggie, vegan or a meat eater.
For the meat & fish eaters, here's list of foods starting with the most B12 rich:
Clams
Liver
Trout
Salmon
Tuna
Beef
For the veggies (like me), again starting with the most B12 rich foods:
Greek yoghurt
Milk
Eggs
And for the vegans:
This isn't so simple, because no vegan food contains B12. Therefore it must be fortified with B12. So here's a shortlist of vegan foods often fortified with B12:
Tofu
Tempeh
Soy milk
Nutritional yeast
Fortification isn't necessarily inferior to natural, but some products may not contain enough B12 to give you what you need. Refer to this Havard document for more information.
Am I screwed if I don't eat any of the foods listed above?
Absolutely not!
Although I eat all of the foods listed in veggie and vegan, I take a daily supplement of B12.
Why?
To be certain I get enough. That's just how important this vitamin is.
You can get a supplement in pill, capsule or spray format.
Can you test for B12 deficiency?
You can. And if you're ADHD, it might be wise to get checked out.
Some fascinating recent research on the link between psychiatric disorders and B12 deficiency have shown that a course of B12 injections can almost remove the symptoms. These include forgetfulness, social withdrawal, paucity of speech, apathy, sleepiness and weakness.
Getting enough B12 is one of those easy things that can make a big difference to your ADHD.
A difference that's accessible to us all.