Discover the importance of vitamin B12 in nutrition, symptoms of deficiency, dietary sources, recommended daily intake, and health benefits.
Vitamin B12, also known as cobalamin, 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. Vitamin B12 is primarily found in animal products such as meat, fish, eggs, and dairy products.
A deficiency in vitamin B12 can lead to a range of symptoms including fatigue, weakness, numbness or tingling in the hands and feet, and even neurological problems. It is important to ensure adequate intake of vitamin B12 through diet or supplements to prevent deficiency.
Animal products are the most common sources of vitamin B12. However, for vegetarians and vegans, fortified foods such as plant-based milk, breakfast cereals, and nutritional yeast can be good sources of vitamin B12.
The recommended daily intake of vitamin B12 varies by age and life stage. For adults, the recommended daily intake is 2.4 micrograms. Pregnant and breastfeeding women may require higher amounts of vitamin B12.
Aside from its role in red blood cell formation and nerve function, vitamin B12 has been linked to improved mood, energy levels, and cognitive function. Adequate intake of vitamin B12 is essential for overall health and well-being.