Vitamin B12, also known as cobalamin, is a type of B vitamin. It is water soluble, which means it can dissolve in water and travel through the bloodstream to reach different parts of the body. It plays a crucial role in various processes, such as DNA synthesis, energy production, and central nervous system function. The human body does not produce this vitamin on its own, but we can obtain it from foods.

Vitamin B12 uses
The body uses vitamin B12 for various purposes, such as:

Forming healthy red blood cells and DNA
Red blood cells carry oxygen from the lungs to different organs. Without sufficient vitamin B12, these blood cells become enlarged and cannot flow properly in the bloodstream, potentially causing anemia. In addition, vitamin B12 helps create and regulate deoxyribonucleic acid, or DNA.
Optimizing brain function
Vitamin B12 is essential for optimal brain health, particularly in old age. It can help improve and maintain cognitive functioning or the ability to think.
Increasing energy levels
Those lacking vitamin B12 are usually weak and tired. Foods containing vitamin B12 give them a much-needed energy boost.

Besides, having enough vitamin B12 can also lower the risk of age-related macular degeneration (AMD), an eye disease that can lead to complete vision loss.

How much vitamin B12 do we need?
Teens and adults should intake not more than 2.4 micrograms (mcg) of vitamin B12 per day, according to the National Institutes of Health (NIH.) Women who are pregnant must limit their intake to 2.6 mcg per day and lactating women to 2.8 mcg per day. Although too much vitamin B12 may not cause any harm, one mist speak with their doctor before considering taking supplements.

Sources of vitamin B12

Beef
Vitamin B12 is primarily found in abundance in animal products. And red meat, like beef, is one of the best sources of this vitamin, and even high-quality protein.

Salmon
Known for being loaded with heart-healthy omega-3 fatty acids, salmon is also rich in vitamin B12. One may try other fatty fish like sardines and tuna.

Milk
Cow’s milk should be a go-to drink, especially for vegetarians struggling with low levels of vitamin B12. A cup of whole milk contains close to half the daily requirement of the nutrient.

Eggs
Eggs are high in not only vitamin B12 but also vitamin B2 and protein. Egg yolks, in particular, contain lots of vitamin B12 that the body can easily absorb.

Yogurt
This is a great milk alternative for lactose-intolerant people. Besides, yogurt helps with digestion.

Other great sources of vitamin B12 are pork, lamb, clams, and fortified cereals.

Signs and symptoms of vitamin B12 deficiency

Fatigue
This is one of the most common symptoms. Lack of vitamin B12 can impact red blood cell production, affecting oxygen delivery across the body. This can result in fatigue and weakness.

Difficulty concentrating and cognitive impairment
Vitamin B12 plays a crucial role in the functioning of the central nervous system, and low levels of the nutrient may cause difficulty concentrating and completing tasks. Older adults with vitamin B12 deficiency are especially at higher risk of cognitive impairment.

Poor mental health
Adverse impact on the central nervous system can contribute to poor mental health. Studies have linked vitamin B12 deficiency with depression and other mental health conditions.

Pale or yellow skin
Anemia caused by a lack of vitamin B12 can make the skin pale or yellow. This is due to low levels of healthy red blood cells in the body.

Digestive problems
Deficiency of vitamin B12 can also trigger a slew of gastrointestinal issues, such as diarrhea, nausea, constipation, bloating, and gas.

Other potential symptoms include headaches, muscle cramps and weakness, vision disturbances, and pain and inflammation in the mouth and tongue.

Who is at risk of vitamin B12 deficiency?
Certain factors make an individual more likely to develop vitamin B12 deficiency. These include:

Veganism and vegetarianism
People who follow such lifestyles do not consume animal meat, the number one source of vitamin B12, so they’re more likely to be deficient in the nutrient. Vegetarians who eat eggs and dairy products should continue including these foods in their daily meals to maintain adequate levels vitamin B12.

Being over 50 years
As one gets older, the stomach makes less acid, which is necessary for the absorption of vitamin B12 from foods. In addition, older adults are likely to be on treatments that may further reduce their stomach acid levels.

Pernicious anemia
People with this condition do not have enough intrinsic factor, which is a protein in the stomach that facilitates absorption of vitamin B12.

Small intestine problems
Those with Crohn’s disease or surgically shortened small intestine tend to have low levels of this vitamin.

Certain health conditions
Diseases such as gastritis, celiac disease, and inflammatory bowel disease reduce the body’s ability to absorb nutrients, potentially resulting in vitamin B12 deficiency.