Vitamin B12, also known as cobalamin, is a water-soluble vitamin essential for several critical bodily functions:

1. Red Blood Cell Formation: It helps in the production of red blood cells, preventing megaloblastic anemia, which can cause fatigue and weakness¹².

2. Nervous System Health: Vitamin B12 plays a crucial role in maintaining healthy nerve cells and producing DNA and RNA—the body’s genetic material³. It is essential for the formation of myelin, the sheath that protects nerves⁴.

3. Energy Production and Metabolism: It assists in the conversion of food into energy. Specifically, it helps in the metabolism of every cell in the body by affecting DNA synthesis and regulation but also in fatty acid and amino acid metabolism⁵⁶.

4. Brain Function and Mental Health: Low levels of B12 have been linked to memory loss, especially in older adults. It also helps prevent brain atrophy, which is the loss of neurons in the brain and often associated with dementia or Alzheimer’s disease⁷.

5. Preventing Birth Defects: Adequate levels of B12 are essential during pregnancy for the proper development of the baby’s brain and nervous system¹.

Deficiency in Vitamin B12 can lead to symptoms such as tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. It can also cause neurological changes, such as numbness and tingling in the hands and feet²⁴.

Vitamin B12 is found naturally in animal products, such as fish, meat, poultry, eggs, milk, and milk products. It’s also available in fortified cereals and in supplement form¹⁶.

Footnotes

1. MedlinePlus ↩ ↩² ↩³

2. NHS ↩ ↩²

3. NIH Office of Dietary Supplements ↩

4. NCBI ↩ ↩²

5. Nutrients ↩

6. Nutrients ↩ ↩²

7. NCBI ↩