Vitamin B12, or cobalamin as it is scientifically known is a water-soluble vitamin which plays an important role in maintaining a healthy nervous system, brain function and the formation of red blood cells. It’s widely considered one of the key vitamins for health. Here’s some of the benefits and how it supports your body’s systems.
What is Vitamin B12?
Vitamin B12 occurs naturally in foods come from animals such as meat, fish, eggs, and dairy products. It is to have no nature flow body could give, so it have to gain of dietary or enhancements sources. Vitamin B12 can be found in multiple forms, with methylcobalamin and cyanocobalamin being the two that are most common in food sources and supplements.
What Does Vitamin B12 Do?
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Cognitive Function and Brain Health:
Just as it works with the blood, vitamin B12 works to keep our brain healthy. It aids in the production of myelin, a protective sheath that forms around nerve cells, allowing for the efficient propagation of nerve impulses. Nerve cells alone cannot work without B12, which can lead to memory problems and cognitive decline.
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Sufficient levels of B12 reduce the risk of neurodegenerative diseases such as Alzheimer’s and dementia.
It aids the formation of neurotransmitters (such as serotonin and dopamine) that keep us focused and in a good mood.
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Nerve Function:B12 is also important for nerve health since it is involved in the maintenance and repair of nerve tissues. Low levels of B12 may also contribute to nerve damage that results in numbness, tingling or weakness, usually in the hands and feet (peripheral neuropathy).
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Erythropoiesis:
The role of vitamin B12 as a key factor for red blood cell production is in the bone marrow. It works in conjunction with folate to help make sure red blood cells develop normal.
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A lack of b12 can cause megaloblastic anemia, where the body produces large, improperly functioning red blood cells that aren't good at transporting oxygen.
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Energy Production:Though not a direct source of energy, vitamin B12 plays a key role in the metabolism of carbohydrates, fats, and proteins into energy. If you're deficient in B12, you may feel fatigued, weak and lack stamina.
Medical Advantages of Vitamin B12
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Better Mental Health : Consuming B12 on a regular basis is linked with a lower risk of mood disorders such as depression and anxiety.
- It prevents Neuropathy: B12 is essential for maintaining nerve health and prevents nerve damage, which is critical for motor function.
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Heart Health: Vitamin B12 reduces levels of homocysteine, an amino acid linked to a higher risk of heart disease77.
Vitamin B12 Providers
Vitamin B12 is mainly derived from animal products such as:
Humans can eat with some exceptions such as: - Meat (beef, chicken, turkey)
— Fish and shellfish (salmon, tuna, shrimp)
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Eggs and dairy products (milk, cheese, yogurt).
For vegetarians or vegans, it’s essential that fortified foods such as plant-based milk, cereals and nutritional yeast, along with supplements, meet daily B12 needs.
Deficiency Symptoms
A lack of vitamin B12 can cause multiple health problems, such as:
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Fatigue and weakness.
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Memory issues and confusion.
– Numbness or tingling in the hands and feet.
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Difficulty breathing and sensations of faintness.
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Pale or jaundiced skin.
People who are more likely to become B12 deficient are elderly individuals, vegetarians/vegans, people with gastrointestinal disorders (such as celiac or Crohn’s disease), and people who have had weight loss surgery.
Daily Recommended Amount
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Adults: 2.4 mcg/day.— Pregnant women: 2.6 mcg/d.
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Lactating women: 2.8 mcg/day.
Final Thoughts
Vitamin B12 is essential for brain function, nerve health, red blood cell production and general energy. Getting enough B12 through your diet or supplementation is key for cognitive health, energy levels, and overall wellbeing.
**Vitamin B12 — Be sure to keep your sharp brain, unscathed nerves and functional body in topnotch condition! **