According to Gram Research analysis of Canadian Health Measures Survey data from 2012-2019, most Canadians have adequate vitamin B12 levels, with 96.5% of adults meeting requirements. However, 3.5% of adults have dangerously low B12, and older people are at higher risk. Eating animal products like meat, eggs, and dairy, or taking B12 supplements, strongly predicts healthy B12 status.
Researchers checked vitamin B12 levels in over 21,000 Canadians between 2012 and 2019 to see how many people were getting enough of this important nutrient. B12 is a vitamin found in meat, eggs, dairy, and fortified foods that helps your body make energy and keep your nerves healthy. The good news: most Canadians have adequate B12 levels. However, about 3.5% of adults had dangerously low levels, and older people were more likely to have problems. The study found that eating meat, dairy, eggs, and taking supplements were the strongest ways people got enough B12.
Key Statistics
A 2026 analysis of 21,760 Canadians from the Canadian Health Measures Survey found that 96.5% of adults had adequate vitamin B12 levels, while only 3.5% had deficient levels.
Among Canadian children aged 3-17 in the 2012-2019 survey, only 0.6% had deficient B12 levels compared to 3.5% of adults, showing children have significantly better B12 status.
In the Canadian Health Measures Survey of over 21,000 people, 6% of the population had elevated homocysteine levels indicating potential B12 problems, with rates increasing substantially with age.
A 2026 cross-sectional study of 21,760 Canadians found that B12 supplement use and consumption of red meat, milk, fortified plant-based beverages, eggs, and yogurt were strongly associated with adequate B12 status.
The Quick Take
- What they studied: How many Canadians have healthy levels of vitamin B12, and what foods and habits help people get enough of this nutrient.
- Who participated: Over 21,000 Canadians aged 3 to 79 years old who participated in health surveys between 2012 and 2019. The group included children, teenagers, and adults from across the country.
- Key finding: About 96.5% of Canadian adults have adequate B12 levels, but 3.5% have dangerously low levels. Children do much better, with only 0.6% having deficient B12.
- What it means for you: If you eat animal products like meat, eggs, or dairy, or take B12 supplements, you’re likely getting enough B12. However, older adults and people who don’t eat animal products should pay attention to their B12 intake through fortified foods or supplements.
The Research Details
This study used data from the Canadian Health Measures Survey, which is like a national health checkup program. Researchers collected blood samples from over 21,000 Canadians between 2012 and 2019 and measured their B12 levels. They looked at two different markers: serum B12 (the amount of B12 in the blood) and homocysteine (a substance that increases when B12 is low). By combining these two measurements, researchers got a more complete picture of who had enough B12 and who didn’t.
The study included people of all ages from 3 to 79 years old, making it representative of the entire Canadian population. Researchers also asked people about their diet and lifestyle to understand which foods and habits were connected to healthy B12 levels. They used statistical methods to account for the survey’s design and make sure the results reflected all Canadians, not just the people tested.
This type of study is important because it gives a real-world snapshot of how Canadians are doing with their nutrition. Unlike studies that follow people over time, this survey captures a moment in time and shows patterns across the whole country.
This research matters because B12 deficiency can cause serious health problems like anemia, nerve damage, and memory problems. The last time Canada checked B12 levels nationwide was in 2007-2009, so this new data from 2012-2019 shows whether the situation has improved or gotten worse. Understanding which groups are at risk helps doctors and public health officials decide what policies to recommend, like whether to add more B12 to foods or encourage people to take supplements.
This study is strong because it included a large, representative sample of over 21,000 Canadians from different ages, regions, and backgrounds. The researchers used blood tests, which are objective and accurate measures of B12 status. The study was published in a respected scientific journal, The American Journal of Clinical Nutrition. However, the study is a snapshot in time rather than following people over years, so it shows patterns but not whether individual people’s B12 levels changed. The researchers also adjusted their analysis for many factors that could affect B12 levels, which makes the findings more reliable.
What the Results Show
The study found that most Canadians have healthy B12 levels. Among adults, 96.5% had adequate B12, while only 3.5% had dangerously low levels (called deficiency). Children did even better, with 99.4% having adequate B12 and only 0.6% deficient. Additionally, 17.8% of adults had B12 levels in the marginal range, meaning they were getting by but not optimal, compared to only 6.6% of children.
When researchers looked at homocysteine, a marker that rises when B12 is low, they found that 6% of the population had high levels. This number increased with age, meaning older Canadians were more likely to have signs of B12 problems even if their blood B12 looked okay on the surface.
When researchers combined both B12 and homocysteine measurements into one overall assessment, they found even more people had adequate B12 status than when looking at B12 alone. This suggests that some people who looked borderline on B12 tests were actually doing fine based on their body’s function.
The strongest connection to healthy B12 levels was diet. People who took B12 supplements, ate red meat, drank milk or fortified plant-based beverages, ate eggs, or ate yogurt had much better B12 status. Surprisingly, most sociodemographic factors like income or education level were not strongly connected to B12 status once diet was considered.
Age was an important factor in B12 status. Older adults were more likely to have marginal or deficient B12 levels and higher homocysteine levels. This is important because older people may have trouble absorbing B12 from food or may be taking medications that interfere with B12 absorption. The study also found that diet was the strongest predictor of B12 status across all age groups. Interestingly, factors like income or education level didn’t strongly predict B12 status once researchers accounted for what people actually ate.
This is the first national B12 survey in Canada since 2007-2009, so it provides an updated picture of how Canadians are doing. The findings suggest that B12 deficiency rates have remained relatively stable or improved slightly. The study confirms what previous research has shown: that people who eat animal products or take supplements have better B12 status than those who don’t. The focus on combining B12 measurements with homocysteine is a newer approach that gives a more complete picture of B12 function in the body.
This study has some important limitations to keep in mind. First, it’s a snapshot in time, so it shows patterns but doesn’t prove that certain foods cause better B12 status. Second, the study couldn’t measure homocysteine in all participants, only in cycles 5 and 6, so the combined B12 assessment is based on fewer people. Third, the study didn’t include pregnant women, so we don’t know if B12 status is different in that group. Finally, the study measured B12 in blood but didn’t look at whether people actually had symptoms of B12 deficiency, so some people with low B12 numbers might not have had any health problems.
The Bottom Line
If you eat animal products like meat, eggs, dairy, or fish, you’re likely getting enough B12 and don’t need to worry. If you follow a vegetarian or vegan diet, you should eat fortified foods (like fortified plant-based milks or cereals) or take a B12 supplement. If you’re over 50 years old, consider taking a B12 supplement or eating fortified foods, as your body may have trouble absorbing B12 from regular food. Talk to your doctor if you have symptoms of B12 deficiency like fatigue, weakness, or tingling in your hands and feet.
Everyone should know about B12, but especially: vegetarians and vegans, people over 50 years old, people taking certain medications like metformin for diabetes, people with digestive problems, and anyone experiencing fatigue or nerve problems. If you eat a regular diet with animal products, you probably don’t need to make changes. If you’re in a risk group, talk to your doctor about whether you need a supplement.
If you start taking a B12 supplement or change your diet, it may take several weeks to months to notice improvements in energy or symptoms. B12 builds up in your body over time, so consistency matters more than immediate results. If you have severe B12 deficiency, your doctor might give you injections that work faster than pills or dietary changes.
Frequently Asked Questions
What percentage of Canadians have low vitamin B12 levels?
About 3.5% of Canadian adults have deficient B12 levels, while 17.8% have marginal levels. Children fare better, with only 0.6% deficient. Most Canadians, around 96.5% of adults, have adequate B12 status according to 2012-2019 survey data.
Which foods have the most vitamin B12?
Red meat, fish, eggs, milk, yogurt, and fortified plant-based beverages are the strongest sources of B12. The Canadian survey found that eating these foods was strongly associated with healthy B12 levels. Fortified cereals and B12 supplements also provide reliable sources.
Do I need a B12 supplement if I’m vegetarian?
If you’re vegetarian and eat eggs and dairy, you likely get enough B12 from these foods. If you’re vegan, you should eat fortified foods or take a B12 supplement, as plant-based foods don’t naturally contain B12. The Canadian study found diet was the strongest predictor of B12 status.
Why do older adults have lower B12 levels?
Older adults often have trouble absorbing B12 from food because stomach acid production decreases with age. The Canadian survey found homocysteine levels, which indicate B12 problems, increased significantly with age. Older adults may benefit from fortified foods or supplements.
What are symptoms of vitamin B12 deficiency?
Common symptoms include fatigue, weakness, tingling or numbness in hands and feet, memory problems, and difficulty concentrating. The Canadian study measured B12 levels but didn’t assess symptoms, so some people with low B12 may not feel sick. See a doctor if you experience these symptoms.
Want to Apply This Research?
- Log your B12-rich foods daily: track servings of meat, fish, eggs, dairy, fortified cereals, or B12 supplements. Aim for at least one B12 source per day.
- If you don’t eat animal products, set a daily reminder to consume one fortified food or take your B12 supplement at the same time each day. If you’re over 50, add a B12 supplement to your morning routine alongside any other vitamins.
- Track energy levels and any symptoms like fatigue or tingling weekly. If you’re vegetarian or vegan, get your B12 levels checked annually through your doctor. For others, check every 2-3 years or if you develop symptoms.
This article summarizes research findings and should not replace professional medical advice. If you suspect you have a B12 deficiency or are experiencing symptoms like fatigue, weakness, or tingling, consult your healthcare provider for proper testing and treatment. B12 supplementation or dietary changes should be discussed with your doctor, especially if you take medications or have underlying health conditions. Pregnant women, people with digestive disorders, and those taking certain medications should speak with their healthcare provider about B12 needs.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.