🥛 B12 helps release energy from food
Vitamin B12 is directly involved in releasing energy from the food you eat, meaning it helps convert your meals into usable fuel for workouts, sport, and daily activities.
🥛 It supports red blood cell production
B12 is needed to make healthy red blood cells, which carry oxygen around your body. When you don’t get enough, your tissues and organs don’t receive the oxygen they need to perform well - which can leave you feeling fatigued, weak, or short of breath during training.
🥛 It keeps your nervous system healthy
Your nervous system controls muscle movement, coordination, and reaction time - all essential for sport. Vitamin B12 contributes to the normal functioning of the nervous system, which helps support normal muscle function and coordination during sport and training.
🥛 B12 contributes to the reduction of tiredness and fatigue
Early symptoms of B12 deficiency such as feeling unusually tired, lacking energy, or finding it difficult to recover from training, can have a big impact on training quality and recovery. Vitamin B12 contributes to the reduction of tiredness and fatigue, helping support normal energy levels, ideal for those with active lifestyles.
🥛 Dairy foods: a natural source of B12
Vitamin B12 is one of those powerhouse nutrients your body can’t make on its own - so we rely on food to get it. Dairy products like milk, cheese, and yogurt naturally contain B12, and for people who include dairy in their diet, it’s one of the easiest ways to maintain healthy B12 levels. The form of B12 in dairy is also highly bioavailable, meaning your body absorbs it efficiently.
🥛 Where active students can get B12
Other good dietary sources of vitamin B12 include:
- Lean red meat and poultry
- Fish and seafood
- Eggs
- Fortified foods such as cereals and yeast extract
Students following vegan or mostly plant‑based diets may need to rely on fortified foods or supplements, as vitamin B12 is not naturally present in plant foods.
🥛 Students at higher risk of low B12
Some individuals may have higher risk of low B12 status, including those following strict vegan diets or those with certain medical conditions affecting absorption. Most students will get enough B12 through a varied diet, but plant‑based eaters should be particularly mindful.
