Learn about the importance of vitamin B12 in nutrition, sources of vitamin B12, signs of deficiency, recommended daily intake, and supplementation options.
Vitamin B12, also known as cobalamin, plays a crucial role in maintaining a healthy nervous system and producing DNA. It is essential for the formation of red blood cells and helps in the metabolism of fats and proteins.
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.
A deficiency in vitamin B12 can lead to symptoms such as fatigue, weakness, constipation, loss of appetite, and neurological issues. It is important to include adequate amounts of vitamin B12 in your diet to prevent deficiency.
The recommended daily intake of vitamin B12 for adults is 2.4 micrograms. Pregnant and breastfeeding women may require higher amounts. It is recommended to consult a healthcare provider to determine the appropriate dosage for your individual needs.
If you have difficulty meeting your vitamin B12 needs through diet alone, supplementation may be necessary. There are various forms of vitamin B12 supplements available, including pills, sublingual tablets, and injections.