What are the benefits of Vitamin B-12?

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 :






fish, especially haddock and tuna

dairy products, such as milk, cheese, and yogurt

some nutritional yeast products


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