Vitamin B12, also known as cobalamin, is a crucial water-soluble vitamin that plays a significant role in various bodily functions. Vitamin B12 is essential for several important processes in the body.Dietary Sources: Vitamin B12 is primarily found in animal-based foods, such as:
Meat (especially organ meats like liver), Fish (particularly salmon, tuna, and trout), Eggs, Dairy products (milk, cheese, yogurt) It is generally not found in significant amounts in plant-based food. Vitamin B12 requires a specific protein called intrinsic factor, which is produced in the stomach, to be absorbed properly. Some factors, like pernicious anaemia can impair B12 absorption.
Red Blood Cell Formation: Vitamin B12 is essential for the production and maturation of red blood cells.
Heart Health: Vitamin B12, when combined with other B vitamins, helps regulate homocysteine levels in the blood.
Energy Production: B12 plays a role in your metabolism which can help combat fatigue and promote vitality.
Mood Regulation: Vitamin B12 is involved in the synthesis of neurotransmitters like serotonin and dopamine.
RDA
- Male – 2.4mcg
- Female – 2.4mcg