Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs but cannot produce. It’s found naturally in animal products, but also added to certain foods and available as an oral supplement or injection.
Vitamin B12 has many roles in your body. It supports the normal function of your nerve cells and is needed for red blood cell formation and DNA synthesis.
For most adults, the recommended daily intake (RDI) is 2.4 mcg, though it’s higher for women who are pregnant or breastfeeding.
Vitamin B12 may benefit your body in impressive ways, such as by boosting your energy, improving your memory and helping prevent heart disease.
Vitamin B-12 can be found naturally in animal products, such as fish, meat, eggs, and dairy products. It does not typically occur in plant foods.
Good dietary sources of vitamin B-12 :
beef pork ham poultry lamb fish, especially haddock and tuna dairy products, such as milk, cheese, and yogurt some nutritional yeast products eggs
Some types of soya milk and breakfast cereals are fortified with vitamin B-12.
Benefits of B12
It can slow brain atrophy in the elderly.
Serotonin development, which is a chemical that controls mood
May help prevent severe birth defects like partial paralysis and an undeveloped skull.
Assists in hair, skin, and nail growth by providing oxygen to these tissues.
Deficiency symptoms of vitamin B12
Vitamin B-12 deficiency occurs when the body does not receive enough vitamin B-12.
It can result in irreversible and potentially severe damage, especially to the nervous system and brain.
Even slightly lower-than-normal levels of vitamin B-12 can trigger deficiency symptoms, such as depression, confusion, memory problems, and fatigue. However, these symptoms alone are not specific enough to diagnose vitamin B-12 deficiency.
Other symptoms of vitamin B-12 deficiency include constipation, loss of appetite, and weight loss.
So make sure you eat a lot of food fortified with Vitamin- B12