Vitamin B12, also known as cobalamin, is a water-soluble vitamin essential for maintaining healthy nerve cells, producing DNA and red blood cells, and supporting overall neurological function¹². Here are some key points about Vitamin B12:

Benefits

1. Metabolism and Energy: Vital for energy generation and overall metabolism, including processes like nutrition, digestion, absorption, elimination, respiration, circulation, and temperature regulation³.
2. Nervous System Health: Essential for maintaining the health of the nervous system and playing a role in mood and cognitive function².
3. Red Blood Cell Formation: Essential in the formation of red blood cells, which helps prevent anemia².
4. Pregnancy and Early Development: Crucial during pregnancy and early childhood for neural tube development and overall brain health¹⁴.

Dietary Sources

Vitamin B12 is primarily found in animal products, including:

• Fish, meat, and poultry
• Eggs and dairy products like milk and cheese
• Fortified foods such as breakfast cereals and nutritional yeast (important for vegetarians and vegans)¹.

Deficiency Risks

Deficiency is more likely in:

• Vegans and vegetarians, as B12 is mainly found in animal products
• People over 50, due to decreased absorption with age
• Individuals with gastrointestinal disorders or surgeries affecting B12 absorption (e.g., Crohn’s disease, celiac disease, weight loss surgery)¹⁴.

Symptoms of Deficiency

• Fatigue and weakness
• Anemia
• Nerve problems such as numbness or tingling
• Cognitive disturbances like memory loss or changes in mood²³.

Supplementation

Vitamin B12 supplements can be found in various forms:

• Oral tablets and capsules
• Sublingual tablets (placed under the tongue)
• Intranasal sprays or gels
• Injections (for those with severe deficiencies or absorption issues)¹⁴.

Recommended Daily Intakes

• Adults: 2.4 micrograms (mcg) per day
• Pregnant women: 2.6 mcg per day
• Breastfeeding women: 2.8 mcg per day⁴⁵.

For optimal health, try to consume a balanced diet that includes rich sources of vitamin B12 or consider supplements if dietary intake is insufficient.

Footnotes

1. Office of Dietary Supplements - Vitamin B12 ↩ ↩² ↩³ ↩⁴ ↩⁵

2. MedlinePlus - Vitamin B12 ↩ ↩² ↩³ ↩⁴

3. Mayo Clinic - Vitamin B12 ↩ ↩²

4. Examine.com - Vitamin B12 ↩ ↩² ↩³ ↩⁴

5. Harvard T.H. Chan School of Public Health - Vitamin B12 ↩