Vitamin B12
Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin crucial for various bodily functions, including DNA synthesis, red blood cell formation, and nerve function. It's naturally found in animal products, fortified foods, and can be taken as a supplement.
Importance:
Vitamin B12 is vital for forming healthy red blood cells, supporting nerve cell function, and playing a role in DNA synthesis.
Sources:
It's primarily found in animal products like meat, fish, eggs, and dairy. Some fortified foods, such as cereals, bread, and nutritional yeast, also contain B12.
Deficiency:
A lack of vitamin B12 can lead to fatigue, anemia, nerve damage, and mood disturbances, among other symptoms.
Absorption:
The body can store B12 for several years, and it's absorbed when bound to protein in food.
Recommended Intake:
The recommended daily intake for adults is around 2.4 micrograms (mcg).
Supplements:
Supplements are often recommended for those with a B12 deficiency or those who follow a strict vegan or vegetarian diet, which may not naturally provide sufficient B12.