Learn about the importance of vitamin B12 in nutrition, sources of vitamin B12, health benefits, recommended daily intake, and signs of deficiency.
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 and supplements are available to ensure an adequate intake of this vital nutrient.
Consuming sufficient amounts of vitamin B12 can help prevent anemia, support brain health, and boost energy levels. It also plays a role in maintaining healthy skin, hair, 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 require higher doses to support their increased nutrient needs.
Common signs of vitamin B12 deficiency include fatigue, weakness, pale skin, and neurological symptoms such as tingling or numbness in the hands and feet. If left untreated, a deficiency can lead to serious complications.