Vitamin B12 (cobalamin) is a vital water-soluble nutrient essential for healthy nerve cells, DNA synthesis, and red blood cell formation, found primarily in animal products, fortified foods, and supplements, with deficiency causing fatigue and neurological issues. It’s crucial for brain function, blood health, and overall cellular energy, and deficiencies are treated with supplements or injections, especially in vegans, older adults, or those with absorption problems like pernicious anemia.
Key Functions
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- Nervous System: Develops, maintains, and supports myelin (nerve insulation).
- Blood: Forms healthy red blood cells, preventing anemia.
- DNA: Essential for DNA synthesis and repair.
- Metabolism: Acts as a cofactor for enzymes in fatty acid and amino acid metabolism.
Sources
- Animal-based: Meat, poultry, fish, eggs, dairy.
- Fortified Foods: Cereals, plant milks, nutritional yeast.
- Supplements: Available as oral pills or injections, often in B-complexes or standalone.
Deficiency & Symptoms
- Causes: Vegan diets, autoimmune conditions (pernicious anemia), certain medications, poor absorption.
- Symptoms: Fatigue, weakness, nerve issues (tingling, numbness, balance problems), cognitive changes, sore tongue, memory issues.
Treatment & Needs
- Daily Needs: Around 2.4 mcg for adults, but varies by age and life stage (pregnancy/lactation needs more).
- Treatment: Diet changes, oral supplements, or B12 injections for severe cases or absorption issues.
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