Vitamin B12: Benefits, Deficiency, Sources & Daily Requirements | Complete Information

Описание: “Learn everything about Vitamin B12, including benefits, deficiency symptoms, natural food sources, daily dosage, risks of low B12, and supplement guide. Complete, medically accurate information for students, health professionals, and fitness enthusiasts.”



🔸 What is Vitamin B12?

Vitamin B12 (Cobalamin) is a water-soluble vitamin essential for nerve function, DNA synthesis, energy production, and healthy red blood cells. The body cannot produce B12 naturally, so it must be taken through food or supplements.


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🔸 Functions & Health Benefits of Vitamin B12

1. Boosts Energy Production

Helps convert food into glucose, reducing fatigue and weakness.

2. Supports Brain & Nerve Health

Prevents nerve damage, improves memory, concentration, and mood.

3. Red Blood Cell Formation

Prevents megaloblastic anemia, which causes tiredness and shortness of breath.

4. Essential for DNA Synthesis

Vital for cell growth, pregnancy, and tissue repair.

5. Improves Heart Health

Helps lower homocysteine levels, reducing heart disease risk.

6. Supports Mental Health

Linked to lower risk of depression, anxiety, and mood disorders.


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❗ Vitamin B12 Deficiency Symptoms :-

Deficiency is common in vegetarians, elderly people, and those with poor absorption.

Signs include:

Extreme tiredness

Numbness or tingling in hands & feet

Memory loss

Weakness

Pale or yellow skin

Breathlessness

Mouth ulcers

Depression or irritability


Severe deficiency may cause permanent nerve damage.


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🍽️ Best Dietary Sources of Vitamin B12 :-

Animal Sources (Richest)

Meat (chicken, beef, pork)

Fish (salmon, tuna, sardines)

Eggs

Milk & dairy

Liver and kidney


Vegetarian Sources (limited but useful) :-

Fortified cereals

Fortified plant milk

Nutritional yeast

Paneer & curd (small amounts)



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💊 Vitamin B12 Supplements :-

Common forms:

Methylcobalamin (best for nerve health)

Cyanocobalamin (most common & affordable)

Hydroxocobalamin (injection)


Recommended Daily Intake :-

Adults: 2.4 mcg/day

Pregnant women: 2.6 mcg/day

Breastfeeding: 2.8 mcg/day



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🩺 Who Needs Vitamin B12 Supplementation?

Vegetarians & vegans

Older adults

Pregnant women

People with anemia

Patients with gastric issues

People on metformin or acid-reducing medicines


🧪 Vitamin B12 Deficiency Diagnosis

Blood tests:

Serum B12 level

Methylmalonic acid (MMA)

Homocysteine

Complete blood count (CBC)


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