Learn about the importance of vitamin B12 in nutrition, its sources, health benefits, recommended daily intake, and the role of supplements and fortified foods.
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. A deficiency in vitamin B12 can lead to fatigue, weakness, and neurological problems.
Vitamin B12 is primarily found in animal products such as meat, fish, eggs, and dairy. For vegetarians and vegans, fortified foods like cereals, plant-based milk, and nutritional yeast can be good sources of vitamin B12.
Getting an adequate amount of vitamin B12 in your diet can help prevent anemia, support brain health, and boost energy levels. It is also important for maintaining healthy hair, skin, and nails.
The recommended daily intake of vitamin B12 varies by age and gender. For adults, the recommended amount is 2.4 micrograms per day. Pregnant and breastfeeding women may need slightly higher amounts.
If you have difficulty meeting your vitamin B12 needs through diet alone, supplements can be a convenient way to ensure you are getting enough. Additionally, consuming fortified foods can help increase your intake of this essential nutrient.