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| Vitamin B12 Benefits |
Vitamin B12 (Cobalamin) is an essential water-soluble vitamin that plays a crucial role in many bodily functions. Here’s a clear breakdown 👇
1. Red blood cell formation : Prevents megaloblastic anemia, which causes fatigue and weakness.
2. Nervous system health : Supports myelin production, protecting nerve fibers and aiding neurotransmission.
3. DNA synthesis : Vital for cell division and growth.
4. Energy metabolism : Helps convert food into usable energy.
🥩 Natural Food Sources
Mostly found in animal-based foods, such as:
Meat (beef, liver, poultry)
Fish (salmon, tuna, sardines)
Eggs
Dairy products (milk, cheese, yogurt)
Fortified plant-based foods (soy milk, cereals, nutritional yeast)
Note: People on vegan or strict vegetarian diets often need fortified foods or supplements.
⚠️ Deficiency Symptoms
A deficiency can lead to:
Fatigue, weakness
Pale or jaundiced skin
Numbness or tingling in hands and feet (neuropathy)
Difficulty walking or balance problems
Memory issues or cognitive decline
Glossitis (inflamed tongue)
Mood changes or depression
💊 Recommended Daily Intake (RDI)
Group Recommended Amount
Adults 2.4 µg/day
Pregnant 2.6 µg/day
Breastfeeding 2.8 µg/day
💉 Supplementation
Available as oral tablets, sublingual forms, or injections (especially for those with absorption issues, like pernicious anemia or GI surgery patients).
Cyanocobalamin and methylcobalamin are common forms. Both are effective, but methylcobalamin may be better absorbed in some individ
uals.
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