Vitamins
Vitamin B12 (Cobalamin)
Essential for neurological function, energy production, and red blood cell formation
Quick Facts
Daily Needs
2.4 mcg per day for adults
Importance
Vitamin B12 is crucial for neurological function, DNA synthesis, red blood cell formation, and energy metabolism.
Key Functions
- •Red blood cell formation
- •Neurological function
- •DNA synthesis
- •Energy metabolism
- •Supports brain health
- •Helps prevent megaloblastic anemia
Deficiency Signs
- •Fatigue and weakness
- •Megaloblastic anemia
- •Neurological symptoms including numbness and tingling in hands and feet
- •Memory problems and confusion
- •Depression
- •Mouth ulcers and glossitis (swollen tongue)
Excess Signs
- •Generally considered safe in high doses
- •Rare reactions may include acne, rosacea
- •May interfere with certain medications
Best Food Sources
- •Clams (84.1 mcg per 100g)
- •Beef liver (59.3 mcg per 100g)
- •Fortified nutritional yeast (17.9 mcg per 1/4 cup)
- •Mackerel (16.1 mcg per 100g)
- •Salmon (4.8 mcg per 100g)
- •Beef (2.4 mcg per 100g)
- •Dairy products
- •Eggs
Absorption Facts
- •Requires intrinsic factor (produced in stomach) for absorption
- •Absorption decreases with age
- •Can be impaired by certain medications
- •Plant foods generally don't contain B12 unless fortified
Special Considerations
- •Vegetarians and vegans need B12 supplements or fortified foods
- •Older adults may have decreased ability to absorb B12
- •People with pernicious anemia, celiac disease, or Crohn's disease may need supplements
- •Some medications, including metformin and acid-reducing drugs, can reduce B12 absorption
About Vitamin B12 (Cobalamin)
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