Vitamin B12
What is Vitamin B12?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in the proper functioning of the brain, nervous system, and the formation of red blood cells. It is a member of the B-vitamin family and is unique because it contains a metal ion (cobalt) in its structure, which is why it's sometimes referred to as cobalamin.
Which foods contain vitamin b12?
It is primarily found in animal-based foods, such as meat, fish, poultry, and dairy. Rich sources include beef, liver, and fish like salmon, tuna, and sardines, as well as shellfish such as clams and oysters. Eggs and dairy products like milk, cheese, and yogurt are also good sources. Certain foods are fortified with B12, such as fortified cereals, plant-based milks (soy, almond, oat), and nutritional yeast. These fortified foods are especially important for vegetarians and vegans, who may need to rely on them or consider taking a B12 supplement to meet their nutritional needs.
What are the benefits of taking Vitamin B12?
Boosts Energy Levels
Vitamin B12 plays a key role in energy production by helping the body convert food into usable energy. A deficiency can lead to fatigue and weakness, so maintaining adequate B12 levels is essential for overall vitality.
Supports Brain and Nervous System Health
B12 is vital for maintaining healthy nerve cells and supporting brain function. It helps produce neurotransmitters and forms the protective myelin sheath around nerves, which is crucial for proper nerve signaling and cognitive health.
Promotes Healthy Red Blood Cells
B12 is necessary for the production of red blood cells. Adequate B12 levels help prevent megaloblastic anemia, a condition where red blood cells are abnormally large and ineffective, leading to symptoms like fatigue and weakness.
Expert advice
NASSIM JAMALZADEH
"Vitamin B12 is essential for not only energy production but also for maintaining healthy nerve function, red blood cell formation, and brain health. A deficiency, even a mild one, can lead to serious long-term consequences, including fatigue, cognitive decline, and anemia. For those who avoid animal products, it's particularly important to include fortified foods or supplements in their diet to ensure they’re meeting their nutritional needs."
Want to know more?
FAQs about vitamin b12
The frequency of intake of vitamin B12 depends on each person. If you consume plenty of it through your diet and can thus cover your daily needs, an additional intake is not necessary. It's best to ask your doctor and have regular blood work done. Additional supplementation of vitamin B12 is especially recommended for vegetarians and vegans.
This depends mainly on gender and age, as well as various other factors, such as whether you are pregnant, breastfeeding or have any diseases. The NHS (National Health Service), however, recommends a daily amount of about 4µg. However, it must be mentioned that the information from the NHS are recommendations and not maximum amounts.
Overdosage of vitamin B12 is very rare since the body normally either excretes excess vitamin B12 in the urine or absorbs it through the intestinal wall. Accordingly, there are hardly any known side effects of overdosage. However, an overdose of vitamin B12 is possible in people who suffer from leukaemia, liver metastases or liver inflammation, as in hepatitis.
