Vitamin B12

Vitamin B12

Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin involved in the metabolism of every cell of the human body

Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements.

Some people don’t consume enough vitamin B12 to meet their needs, while others can’t absorb enough, no matter how much they take in. 

As a result, vitamin B12 deficiency is relatively common, especially among older people.

Vegetarians, pregnant or breastfeeding women, and others at risk of deficiency may want to track their diets closely to make sure they’re getting enough.

Functions :

This water-soluble vitamin has many essential functions in your body.

It’s necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function.

It’s necessary for keeping your nerves healthy and supporting the production of DNA and RBC, as well as maintaining normal brain function.

The human body produces millions of red blood cells every minute, these cells cannot multiply properly without vitamin B12

The production of red blood cells reduces if vitamin B12 levels are too low. Anemia can occur if the red blood cell count drops.

vitamin B12 combines with a protein made by the stomach called intrinsic factor and is absorbed by the body. 

Some people have pernicious anemia, a condition in which they cannot make intrinsic factor. 

As a result, they have trouble absorbing vitamin B12 from all foods and dietary supplements.

Source :

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. 

Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians.

Some nutritional yeast products also contain vitamin B12. 

• Beef, liver, and chicken
• Fish and shellfish such as trout, salmon, tuna fish, and clams
• Fortified breakfast cereal
• Low-fat milk, yogurt, and cheese
• Eggs

Daily requirements :

Recommended Dietary Allowances (RDAs) for Vitamin B12 for :

1. Infants : 0.4 microgram 
2. Child : 0.5 to 1.2 microgram
3. Adults : 1.8 to 2.4 microgram 
4. In pregnancy : 2.4 microgram
5. During lactation : 2.6 microgram

Symptoms of Deficiency of vitamin B12 :

• Weakness, tiredness, or lightheadedness
• Heart palpitations and shortness of breath
• Pale skin
• A smooth tongue
• Constipation, diarrhea, loss of appetite, or gas 
• Nerve problems like numbness or tingling, muscle weakness, and problems walking
• Vision loss
• Mental problems like depression, memory loss, or behavioral changes