Vitamin B12, or cobalamin, is a water-soluble B vitamin that plays a vital role in nerve function, red blood cell formation, and DNA synthesis. It is unique among the B vitamins because it is the largest, most complex, and found almost exclusively in animal-based foods.
B12 is essential for maintaining the myelin sheath, a protective covering that surrounds nerves. Without it, nerve transmission becomes impaired, leading to symptoms such as tingling, numbness, memory problems, and even permanent neurological damage. It also aids in producing healthy red blood cells, preventing megaloblastic anemia, which causes fatigue, weakness, and pale skin.
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One of vitamin B12’s critical roles is in working alongside folate and B6 to regulate homocysteine levels, which, when elevated, are linked to increased risk of heart disease and stroke.
Vitamin B12 is naturally found in meat, poultry, fish, eggs, milk, and fortified foods. Because it is not present in plant-based diets, vegans and some vegetarians are at higher risk of deficiency and often require supplementation or fortified foods.
The recommended daily intake is 2.4 micrograms for adults, with increased needs during pregnancy and breastfeeding. The body stores B12 in the liver, so deficiency symptoms may take years to develop but can be serious if untreated.
At-risk groups include older adults, people with gastrointestinal disorders (like Crohn’s or celiac disease), and those on proton pump inhibitors or metformin, which interfere with B12 absorption.
In summary, vitamin B12 is essential for nervous system integrity, blood health, and mental clarity. Regular monitoring and intake—especially for at-risk groups—can help protect against serious long-term deficiencies.
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