-: VITAMIN – B12 :-
Vitamin B12 – The Energy-Boosting Essential Nutrient…!!!
Vitamin B12, also known as cobalamin or cyanocobalamin, is a crucial water-soluble vitamin that plays a key role in nerve function, red blood cell production, and DNA synthesis. Since our body cannot produce it, we must obtain it from food or supplements.
Daily Requirements
Your body doesn’t store Vitamin B12, so you need a steady daily intake:-
Men
- Teens (9-18 years) – (1.8-2.4 mcg) per day
- Men 18+ years – 2.4 mcg per day
Women
- Women – 2.4 mcg per day
- Pregnant women – 2.6 mcg per day
- Breastfeeding Mother – 2.8 mcg per day
Children
- Infants (0-12 months) :- (0.4-0.5 mcg) per day
- Children (1-8 years) :- (0.9-1.2 mcg) per day
Function on different Organ
- Nervous System & Brain
Details
B12 is essential for nerve health and myelin sheath formation (protective covering of nerves).
It prevents memory loss, mood swings, and cognitive decline.
- Blood & Circulatory System
Details
Aids in red blood cell production, thus it is helpful in preventing anemia.
Also it helps to maintain healthy hemoglobin levels and oxygen transport.
- Digestive System
Details
Supports your gut health and prevents digestive disorders.
Vitamin B12 also supports the breakdown of food for energy production.
- Heart Health
Details
It regulates your homocysteine levels, thus reducing the risk of heart diseases.
Supports healthy blood pressure and cholesterol levels.
- Skin, Hair, and Nails
Details
Cyanocobalamin promotes your healthy skin, strong nails, and thus prevents hair loss.
Support cell regeneration prevents hyperpigmentation (dark spots) on your skin, vitiligo (light patches on your skin), mouth ulcers, eczema, and acne and promotes collagen formation.
Symptoms incase of Deficiency
- Numbness & tingling in hands and feet.
- Memory loss or difficulty concentrating.
- Depression and mood swings.
- Fatigue and weakness.
- Bluish or gray-brownish nails.
- Pale or jaundiced skin.
- Shortness of breath and dizziness.
- Immune system disorders, such as Graves’ disease or lupus.
- Loss of appetite.
- Weight loss and vision loss.
- Constipation or diarrhea or Intestinal malabsorption.
- Megaloblastic anemia (enlarged red blood cells).
- Balance and coordination problems.
- Pernicious anemia ( autoimmune disease).
Diagnosis
- Vitamin B12 Test (Cobalamin Test)
Details
Measures total B12 in the blood.
- Methylmalonic Acid (MMA) Test
Details
Checks for early B12 deficiency.
- Homocysteine Test
Details
High levels may indicate B12 deficiency.
- Holotranscobalamin (Active B12) Test
Details
Measures the bioavailable B12 in circulation.
Food Sources
Note:- Since plant-based sources have very little Vitamin B12, vegans and vegetarians should take fortified foods or supplements.
Veg Sources
- Fortified Cereals (Check labels for B12-enriched products).
- Fortified Plant-Based Milk (Soy, Almond, Oat milk with added B12).
- Nutritional Yeast (Tasty cheese-like flavor, rich in B12).
- Tempeh & Fermented Foods (Slightly present but not enough for daily needs).
- Mushrooms – Small amounts present.
- Shiitake.
- Crimini.
Non-Veg Sources
- Organ Meats – – The best natural source of B12
- Liver.
- Kidneys.
- Fish
- Salmon.
- Tuna.
- Sardines.
- Mackerel.
- Dairy Products
- Milk.
- Cheese.
- Yogurt.
- Meat
- Chicken.
- Beef.
- Lamb.
- Pork.
- Others
- Eggs – Especially the yolk.
What if Overconsumption
Vitamin B12 is a water-soluble vitamin, so any excess is typically flushed out through urine.However, excessive intake (above 5000 mcg daily) may cause:-
- Acne or skin breakouts.
- Headache, nausea and diarrhea.
- Increased anxiety or restlessness.
- Kidney strain in people with kidney disease.
Vitamin B12 is a powerhouse nutrient that supports energy levels, brain function, heart health, and red blood cell production. If you feel tired, experience brain fog, or have tingling sensations, get your B12 levels checked and adjust your diet accordingly.
A balanced diet with the right amount of Vitamin B12 can help you stay energetic, focused, and healthy—so don’t overlook this essential nutrient…!!!
