Vitamin B12

Vitamin B12 is a water-soluble B vitamin that is essential to human health.

 

Vitamin B12

  • Vitamin B12, also called cobalamin, is a water-soluble B vitamin found primarily in animal foods. Vitamin B12 is also found in supplements and fortified foods. Vitamin B12 requires the presence of hydrochloric acid (HCL) and intrinsic factor (IF) for absorption.

  • Vitamin B12 is essential for growth, a healthy nervous system, and red blood cell and DNA synthesis. A deficiency in vitamin B12 can lead to irreversible neurological damage.

  • 2.4 mcg/day is recommended for adult males and females. Requirements increase to 2.6 mcg/day during pregnancy and 2.8 mcg/day during lactation. Some examples of approximate vitamin B12 content in food include 3 oz clams (84 mcg), 3 oz salmon (2.6 mcg), and 3 oz cod (0.9 mcg).

 

Vitamin B12

  • Is essential for maintaining a healthy nervous system

    Vitamin B12 is needed for maintaining a healthy nervous system. A deficiency in vitamin B12 can cause irreversible neurological damage.

  • May reduce the risk of cardiovascular disease

    Vitamin B12 is needed for the conversion of homocysteine to methionine. Folate, vitamin B12, and vitamin B6 work together to reduce homocysteine levels, a known risk factor of cardiovascular disease.

  • May reduce the risk of anemia

    Vitamin B12 is needed to grow and develop healthy red blood cells in adults and children. Anemia can occur with inadequate vitamin B12 intake.

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Increase Your Vitamin B12 Intake

  • Consider a supplement

    Vegans and some vegetarians will need to take a vitamin B12 supplement.

  • Eat animal foods

    Clams, beef liver, trout, salmon, and tuna are some of the best sources of vitamin B12.

  • Eat fortified foods

    Fortified cereals should be considered. for those who do not eat many animal products.

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