Learn about the importance of vitamin B12 in nutrition, its food sources, signs of deficiency, 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.
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 and cereals can be good sources of this vitamin.
A deficiency in vitamin B12 can lead to symptoms such as fatigue, weakness, constipation, and nerve problems. It is important to ensure an adequate intake of this vitamin through diet or supplements.
The recommended daily intake of vitamin B12 for adults is 2.4 micrograms. However, this amount may vary based on age, gender, and specific health conditions.
If you have difficulty meeting your vitamin B12 needs through diet alone, supplements can be a convenient way to ensure adequate intake. Consult with a healthcare provider to determine the right dosage for your individual needs.