Learn about the importance of vitamin B12 in nutrition, sources of vitamin B12, health benefits, recommended daily intake, and supplements.
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 anemia, fatigue, 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 plant-based milk, nutritional yeast, and cereals can be good sources of vitamin B12.
Consuming adequate amounts of vitamin B12 can help prevent anemia, support brain health, and boost energy levels. It also plays a role in 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 higher doses.
If you have difficulty meeting your vitamin B12 needs through diet alone, supplements can be a convenient option. Additionally, many foods are fortified with vitamin B12 to help individuals meet their daily requirements.