Learn about the importance of vitamin B12 in nutrition, signs of deficiency, food sources, recommended 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.
A deficiency in vitamin B12 can lead to symptoms such as fatigue, weakness, constipation, loss of appetite, and neurological issues. It is important to consume an adequate amount of vitamin B12 through diet or supplements.
Animal products like meat, fish, eggs, and dairy are the primary sources of vitamin B12. For vegetarians and vegans, fortified foods or supplements are recommended to meet their daily requirements.
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.
Vitamin B12 is essential for maintaining healthy nerve cells, DNA synthesis, and preventing anemia. Adequate intake of vitamin B12 can also reduce the risk of heart disease and support brain health.