Learn about the importance of vitamin B12 in nutrition, sources of vitamin B12, recommended daily intake, health benefits, and signs of deficiency.
Vitamin B12 is a crucial nutrient that plays a key role in various bodily functions. It is essential for the formation of red blood cells, DNA synthesis, and proper nerve function. A deficiency in vitamin B12 can lead to fatigue, weakness, and neurological problems.
Animal products such as meat, fish, eggs, and dairy are the primary sources of vitamin B12. For vegetarians and vegans, fortified foods like cereals and plant-based milk alternatives can provide this essential nutrient.
The recommended daily intake of vitamin B12 varies by age and life stage. For adults, the recommended amount is 2.4 micrograms per day. Pregnant and breastfeeding women may require higher doses to support their increased nutrient needs.
Vitamin B12 is known for its role in promoting energy production, supporting cognitive function, and maintaining a healthy nervous system. Adequate intake of this vitamin is also linked to a reduced risk of heart disease and certain types of cancer.
Common signs of vitamin B12 deficiency include weakness, fatigue, pale skin, and tingling sensations in the hands and feet. If left untreated, a deficiency can lead to more severe complications such as nerve damage and anemia.