Everything You Need To Know About Vitamin B12
What is Vitamin B12?
Vitamin B12, also known as cobalamin, is one of the essential vitamins that our body needs to function properly. It is a water-soluble vitamin that plays a crucial role in the formation of red blood cells, DNA synthesis, and neurological function. Our body cannot produce vitamin B12 on its own, so we need to get it from our diet or supplements.
What are the sources of Vitamin B12?
Vitamin B12 is primarily found in animal-based foods such as meat, fish, eggs, and dairy products. Some fortified cereals, plant-based milk, and nutritional yeast products also contain vitamin B12. However, it is important to note that plant-based sources of vitamin B12 are not as readily absorbed by the body as animal-based sources.
What are the benefits of Vitamin B12?
Vitamin B12 offers several health benefits, including:
- Helps in the formation of red blood cells
- Supports neurological function
- Improves mood and reduces the risk of depression
- Boosts energy levels
- Reduces the risk of heart disease
- Supports healthy skin, hair, and nails
What happens if you have a Vitamin B12 deficiency?
Vitamin B12 deficiency can lead to several health problems, including:
- Anemia
- Neurological problems such as numbness, tingling, and balance problems
- Mood disorders such as depression and anxiety
- Fatigue and weakness
- Heart disease
Vitamin B12 deficiency is more common in older adults, vegetarians and vegans, and people with gastrointestinal problems that affect nutrient absorption.
How much Vitamin B12 do you need?
The recommended daily intake of vitamin B12 varies depending on age and gender. The following are the recommended daily intakes of vitamin B12:
- Infants (0-6 months): 0.4 mcg
- Infants (7-12 months): 0.5 mcg
- Children (1-3 years): 0.9 mcg
- Children (4-8 years): 1.2 mcg
- Children (9-13 years): 1.8 mcg
- Teens (14-18 years): 2.4 mcg
- Adults (19 years and older): 2.4 mcg
- Pregnant women: 2.6 mcg
- Breastfeeding women: 2.8 mcg
How to get enough Vitamin B12?
It is essential to get enough vitamin B12 to maintain good health. The following are the ways to get enough vitamin B12:
- Eat animal-based foods such as meat, fish, eggs, and dairy products
- Take vitamin B12 supplements
- Eat fortified cereals, plant-based milk, and nutritional yeast products that contain vitamin B12
If you are a vegetarian or vegan, it is important to take vitamin B12 supplements or eat fortified foods to avoid a deficiency.
Conclusion
Vitamin B12 is an essential vitamin that plays a crucial role in various bodily functions. It is important to get enough vitamin B12 to maintain good health. If you are concerned about your vitamin B12 levels, talk to your healthcare provider.