Benefits of vitamin B12
Vitamin B12 is an essential nutrient that plays a role in many important bodily functions. It is involved in the production of red blood cells, the function of the nervous system, and the metabolism of carbohydrates, proteins, and fats.
Some of the benefits of vitamin B12 include:
- Reduced risk of anemia
Vitamin B12 is essential for the production of red blood cells. Red blood cells carry oxygen throughout the body, so a deficiency in vitamin B12 can lead to anemia. Anemia can cause symptoms such as fatigue, shortness of breath, and pale skin.
- Improved cognitive function
Vitamin B12 is essential for the function of the nervous system. A deficiency in vitamin B12 can lead to neurological problems, such as fatigue, memory loss, and difficulty concentrating.
- Reduced risk of depression
Some studies have shown that people with low levels of vitamin B12 are more likely to experience depression.
- Reduced risk of heart disease
Vitamin B12 is involved in the metabolism of homocysteine, an amino acid that can damage blood vessels. High levels of homocysteine are associated with an increased risk of heart disease.
- Reduced risk of Alzheimer’s disease
Some studies have shown that people with low levels of vitamin B12 are more likely to develop Alzheimer’s disease.
Good sources of vitamin B12 include:
- Animal products
Animal products are the best sources of vitamin B12. Good sources include meat, poultry, fish, eggs, and dairy products.
- Fortified foods
Some foods are fortified with vitamin B12, such as breakfast cereals, soy milk, and nutritional yeast.
Most adults need about 2.4 micrograms of vitamin B12 per day. People who are at risk of a deficiency, such as vegetarians and vegans, may need to take a supplement.
Signs and symptoms of a vitamin B12 deficiency include:
- Fatigue
- Shortness of breath
- Pale skin
- Numbness or tingling in the hands or feet
- Confusion
- Memory loss