Vitamin b12 benefits

Vitamin B12 supplements may be beneficial for those with certain health conditions or dietary restrictions. The recommended dosage can vary based on several factors, including your age, sex, and medical history. Vitamin B12 is a water-soluble nutrient that’s required for many crucial processes in your body. The ideal dose of vitamin B12 varies based on your sex, age, and reasons for taking it. This article examines the evidence behind the recommended dosages for B12 for different people and uses. Share on Pinterest Image credit: Vergani Fotografia/Shutterstock It’s necessary for proper red blood cell production, DNA formation, nerve function, and metabolism ( Vitamin B12 also plays a key role in reducing levels of an amino acid called Additionally, vitamin B12 is important for energy production. However, there’s currently no evidence that taking B12 supplements increases energy levels in people who are not deficient in this nutrient ( Vitamin B12 is found mostly in animal products, including meats, seafood, dairy products, and eggs. It’s also added to some processed foods, such as cereal and nondairy milk. Because your body can store B12 for several years, serious B12 deficiency is rare, but up to 26% of the population may have a mild deficiency. Over time, B12 deficiency can lead to complications like anemia, nerve damage, and fatigue ( Vitamin B12 The following factors may put you at a higher risk of not getting enough vitamin B12 from diet alone ( • following a vegetari...

Vitamin B12, or cobalamin, is naturally found in animal foods. It can also be added to foods or supplements. Vitamin B12 is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells. Vitamin B12 binds to the protein in the foods we eat. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form. From there, vitamin B12 combines with a protein called intrinsic factor so that it can be absorbed further down in the small intestine. Supplements and fortified foods contain B12 in its free form, so they may be more easily absorbed. There is a variety of vitamin B12 supplements available. Although there are claims that certain forms—like sublingual tablets or liquids placed under the tongue to be absorbed through the tissues of the mouth—have better absorption than traditional tablets, studies have not shown an important difference. Vitamin B12 tablets are available in high dosages far above the recommended dietary allowance, but these high amounts are not necessarily the amount that will be absorbed because an adequate amount of intrinsic factor is also needed. In cases of severe vitamin B12 deficiency due to inadequate intrinsic factor (pernicious anemia), doctors may prescribe B12 injections in the muscle. Recommended Amounts RDA: The Recommended Dietary Allowance for men and women ages 14 years and older is 2.4 micrograms (mcg) daily. For pregnancy and lactation, the amount increases to 2....

Vitamin B12 also helps the nervous system function effectively. Working together with vitamin B9 (folate), it helps iron function better and helps the body to make healthy red blood cells. Together, folate and vitamin B12 work to produce S-adenosylmethionine (SAMe), a compound that assists with mood and immune function. Vitamin B12 deficiency can cause hair loss. If your vitamin B12 levels are low, supplementing with B12 can improve your hair health. Other B-complex vitamins that support healthy hair growth include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and biotin (B7). • Possibly, but probably not. There is a lack of solid evidence showing that vitamin B12 injections boost metabolism or promote weight loss. However, taking vitamin B12 may help boost your energy levels, especially in people with a B12 deficiency. Having more energy can help you be more active and burn more calories. Vitamin B12 deficiency can cause fatigue. • Office of Dietary Supplements. • Johns Hopkins Medicine. • Coppen A, Bolander-Gouaille C. J Psychopharmacol. 2005;19(1):59-65. doi:10.1177/0269881105048899 • Kannan R, Ng MJ. Can Fam Physician; 54(4):529-532. • Markišić M, Pavlović AM, Pavlović DM. Biomed Res Int. 2017;2017:5489057. doi:10.1155/2017/5489057 • Harvard Health. • Harvard Health.

Taking a B-complex vitamin may benefit your health if you do not get enough B vitamins from other sources. This can include people who are pregnant, vegan, or have certain medical conditions. B vitamins are a group of nutrients that play many important roles in your body. They are found in a variety of foods, so most people get the recommended amounts of these vitamins through diet alone. However, certain factors may mean your body needs more B vitamins. These include age, pregnancy, dietary choices, medical conditions, genetics, medications, and alcohol use. In these circumstances, supplementing with B vitamins may be necessary. Nutritional supplements that contain all eight B vitamins are referred to as B-complex vitamins or vitamin B complex. Here are the health benefits of B-complex vitamins, as well as dosage recommendations and potential side effects. B vitamins are • B1 (thiamine). Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds, and wheat germ ( • B2 (riboflavin). Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef, and mushrooms ( • B3 (niacin). Niacin plays a role in cellular signaling, metabolism, and DNA production and repair. Food sources include chicken, tuna, and lentils ( • B5 (pantothenic acid). Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also ...

Vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. Food sources of vitamin B-12 include poultry, meat, fish and dairy products. Vitamin B-12 is also added to some foods, such as fortified breakfast cereals, and is available as an oral supplement. Vitamin B-12 injections or nasal spray might be prescribed to treat vitamin B-12 deficiency. Vitamin B-12 deficiency is not common in the U.S. However, people who follow a vegetarian or vegan diet might be prone to deficiency because plant foods don't contain vitamin B-12. Older adults and people with digestive tract conditions that affect absorption of nutrients also are susceptible to vitamin B-12 deficiency. Left untreated, a vitamin B-12 deficiency can lead to anemia, fatigue, muscle weakness, intestinal problems, nerve damage and mood disturbances. The recommended daily amount of vitamin B-12 for adults is 2.4 micrograms. Research on the use of vitamin B-12 for specific activities and conditions shows: • Heart and blood vessel disease. Researchers had previously believed that vitamin B-12, when combined with folic acid (vitamin B-9) and vitamin B-6, might prevent diseases of the heart and blood vessels by reducing the levels of an amino acid in the blood (homocysteine). However, studies show that the combination of these vitamins doesn't seem to reduce the risk or severity of cardiov...

The foods containing vitamin B12 are primarily animal meat, fish, eggs, and dairy. Vegetarians, people who are pregnant or nursing, and others who are at risk of deficiency may need to take supplements. Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or from supplements. Here are 12 foods rich in vitamin B12 to add to your shopping list. 1. Animal liver and kidneys A 3.5-ounce (100-gram) serving of lamb liver provides an incredible 3,571% of the Daily Value (DV) for vitamin B12 ( While lamb Lamb liver is also very high in copper, selenium, and vitamins A and B2 ( Lamb, veal, and beef kidneys are likewise high in vitamin B12. Lamb kidneys provide about 3,000% of the DV per 3.5-ounce (100-gram) serving, plus more than 100% of the DV for vitamin B2 and selenium ( 2. Clams Clams are small, chewy This mollusk is a lean source of protein and contains very high concentrations of vitamin B12. You can get more than 7,000% of the DV in just 20 small clams (190 grams) ( Clams, especially whole baby clams, also provide a great amount of iron, with almost 200% of the DV in a 100-gram (3.5-ounce) serving ( Plus, clams have been shown to be a good source of antioxidants ( Interestingly, the 4. Beef One grilled flat iron steak (about 190 grams) provides 467% of the DV for vitamin B12 ( Also, the same amount of steak contains reasonable amounts of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and z...

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Registered dietitian Anna Taylor, MS, RD, LD, CDCES, shares some of the best ways to add more vitamin B12 foods into your diet. What is vitamin B12? Also known as cobalamin, vitamin B12 is a necessary vitaminthat aids in many essential body functions. It’s a While this vitamin isn’t something that your body naturally produces, there are ways to fill the gaps. As B12 is naturally found in many animal products, it’s simple to incorporate this essential vitamin into your diet. Why is vitamin B12 good for you? Vitamin B12 plays many important roles in your body, with many benefits, including: Forms healthy red blood cells and DNA One main benefit that vitamin B12 provides is producing When your body isn’t getting enough vitamin B12, red blood cells become enlarged — making it harder for them to move in your bloodstream. This can ultimately cause a type of Vitamin B12 also helps your body make DNA — the building blocks for all of your body’s cells. Helps with brain function Especially as we age, vitamin B12 is vital for brain health. Some studies suggest that the vitamin may even help with Boosts energy levels If your vitamin B12 level is normal, there isn’t much research that suggests taking vitamin B12 will boost your energy. But if you’re currently May reduce risk of macular degeneration Some research also s...

Chevron icon It indicates an expandable section or menu, or sometimes previous / next navigation options. Chevron icon It indicates an expandable section or menu, or sometimes previous / next navigation options. Chevron icon It indicates an expandable section or menu, or sometimes previous / next navigation options. 5 science-backed benefits of vitamin B12 and how to get enough of it Facebook Icon The letter F. Facebook Email icon An envelope. It indicates the ability to send an email. Email Twitter icon A stylized bird with an open mouth, tweeting. Twitter Snapchat icon A ghost. Snapchat Fliboard icon A stylized letter F. Flipboard Pinterest icon The letter "P" styled to look like a thumbtack pin. Pinterest Link icon An image of a chain link. It symobilizes a website link url. Copy Link Read in app There are a myriad of vitamins you need to maintain a healthy mind and body. An important one to keep track of is B12. It's involved in everything from red blood cell production to nail growth. Here's what you need to know about vitamin B12, from the science-backed health benefits to recommended daily intake. Health benefits of vitamin B12 B12 plays a crucial role in the body's formation of red blood cells and neurological functioning. Therefore, it can boost overall health in a variety of ways and here are five of them: 1. Helps form red blood cells "Vitamin B12 participates in the production of red blood cells," says Megaloblastic anemia refers to While there are other 2. Mig...

Taking a B-complex vitamin may benefit your health if you do not get enough B vitamins from other sources. This can include people who are pregnant, vegan, or have certain medical conditions. B vitamins are a group of nutrients that play many important roles in your body. They are found in a variety of foods, so most people get the recommended amounts of these vitamins through diet alone. However, certain factors may mean your body needs more B vitamins. These include age, pregnancy, dietary choices, medical conditions, genetics, medications, and alcohol use. In these circumstances, supplementing with B vitamins may be necessary. Nutritional supplements that contain all eight B vitamins are referred to as B-complex vitamins or vitamin B complex. Here are the health benefits of B-complex vitamins, as well as dosage recommendations and potential side effects. B vitamins are • B1 (thiamine). Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds, and wheat germ ( • B2 (riboflavin). Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef, and mushrooms ( • B3 (niacin). Niacin plays a role in cellular signaling, metabolism, and DNA production and repair. Food sources include chicken, tuna, and lentils ( • B5 (pantothenic acid). Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also ...

Chevron icon It indicates an expandable section or menu, or sometimes previous / next navigation options. Chevron icon It indicates an expandable section or menu, or sometimes previous / next navigation options. Chevron icon It indicates an expandable section or menu, or sometimes previous / next navigation options. 5 science-backed benefits of vitamin B12 and how to get enough of it Facebook Icon The letter F. Facebook Email icon An envelope. It indicates the ability to send an email. Email Twitter icon A stylized bird with an open mouth, tweeting. Twitter Snapchat icon A ghost. Snapchat Fliboard icon A stylized letter F. Flipboard Pinterest icon The letter "P" styled to look like a thumbtack pin. Pinterest Link icon An image of a chain link. It symobilizes a website link url. Copy Link Read in app There are a myriad of vitamins you need to maintain a healthy mind and body. An important one to keep track of is B12. It's involved in everything from red blood cell production to nail growth. Here's what you need to know about vitamin B12, from the science-backed health benefits to recommended daily intake. Health benefits of vitamin B12 B12 plays a crucial role in the body's formation of red blood cells and neurological functioning. Therefore, it can boost overall health in a variety of ways and here are five of them: 1. Helps form red blood cells "Vitamin B12 participates in the production of red blood cells," says Megaloblastic anemia refers to While there are other 2. Mig...