Learn about the importance of vitamin B12 in nutrition, sources of vitamin B12, signs of deficiency, recommended daily intake, and health benefits.
Vitamin B12 is a crucial nutrient that plays a key role in maintaining the health of nerve cells and red blood cells. It also helps in the production of DNA, the genetic material in all cells.
Vitamin B12 is naturally found in animal products such as meat, fish, poultry, eggs, and dairy products. For vegetarians and vegans, fortified foods or supplements are recommended to meet their vitamin B12 needs.
Low levels of vitamin B12 can lead to symptoms such as fatigue, weakness, constipation, loss of appetite, weight loss, and neurological changes. It is important to address vitamin B12 deficiency through dietary changes or supplementation.
The recommended daily intake of vitamin B12 varies by age and life stage. For adults, the recommended amount is 2.4 micrograms per day. Pregnant and breastfeeding women may need higher amounts.
Vitamin B12 is essential for maintaining healthy nerve function, DNA synthesis, and red blood cell formation. Adequate intake of this vitamin can help prevent anemia and support overall brain health.