Vitamin B12, also known as Cobalamin, is a vital water-soluble vitamin that plays a critical role in numerous physiological functions, especially in nerve health, red blood cell formation, DNA synthesis, and energy metabolism. It is unique among vitamins as it contains the metal cobalt, giving it the name "cobalamin."
Unlike many other nutrients, Vitamin B12 is not synthesized by plants or animals, but by certain bacteria and archaea. It is naturally found in animal-based foods such as meat, dairy, fish, and eggs, making it a commonly deficient vitamin among vegetarians and vegans.
✅ Supports Healthy Nerves: Maintains the protective myelin sheath around nerves, preventing neurological issues.
✅ Boosts Red Blood Cell Production: Prevents megaloblastic anemia, a condition that leads to fatigue and weakness.
✅ Aids DNA Synthesis: Essential for cell replication and repair.
✅ Improves Energy Levels: Plays a key role in converting food into usable energy.
✅ Supports Brain Function & Mood: May help improve memory, reduce brain fog, and support mood regulation by influencing neurotransmitters.
✅ Prevents Birth Defects: Adequate levels are crucial during pregnancy for fetal brain and nervous system development.
Vitamin B12 deficiency can lead to:
Fatigue and weakness
Memory problems or brain fog
Numbness or tingling in hands and feet
Pale skin or jaundice
Mood disturbances (depression, irritability)
Glossitis (inflamed tongue)
Those at risk include vegans, elderly adults, individuals with digestive disorders (like IBS or Crohn’s), and those who’ve undergone gastric surgery.
Cyanocobalamin: Most common and stable form used in supplements.
Methylcobalamin: Active, bioavailable form preferred for neurological benefits.
Hydroxocobalamin & Adenosylcobalamin: Found in some medical or specialized supplements.
Animal liver, fish, red meat, poultry, eggs, and dairy
Fortified plant-based milks, cereals, and nutritional yeast
Supplements (tablets, sublingual, sprays, or injections)
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