What is vitamin B12 and why is it important for our health? 

Vitamin B12, also known as cobalamin, is a vital nutrient that plays a crucial role in the body for maintaining overall health and well-being. It is a water-soluble vitamin that belongs to the B-complex family, and its importance cannot be overstated. Vitamin B12 is essential for numerous bodily functions, including the production of DNA, red blood cells, and energy metabolism. It is involved in the formation of myelin, a protective sheath that covers nerve fibres and ensures proper nerve signalling. Additionally, B12 is crucial for the synthesis of neurotransmitters that regulate mood, cognitive function, and sleep patterns. Adequate levels of vitamin B12 are necessary for the maintenance of a healthy cardiovascular system, as it helps in regulating homocysteine levels and reducing the risk of heart-related issues. Deficiency of vitamin B12 can lead to various health problems, including anaemia, fatigue, neurological disorders, and compromised immune function. Therefore, understanding the importance of vitamin B12 and ensuring its adequate intake is crucial for supporting optimal health and well-being.

What are the health benefits of vitamin B12?

Vitamin B12 offers a wide range of health benefits that contribute to overall well-being. One notable advantage is its role in improving energy levels and metabolism. By participating in the conversion of carbohydrates into glucose, B12 helps provide the energy our bodies need for optimal functioning. Furthermore, adequate levels of B12 have been associated with enhanced cognitive function and mood stabilization. This essential vitamin plays a crucial role in the synthesis of neurotransmitters, such as serotonin and dopamine, which are responsible for regulating mood, memory, and concentration. Additionally, vitamin B12 supports cardiovascular health by helping to regulate homocysteine levels, reducing the risk of heart-related issues. Furthermore, it plays a vital role in maintaining a robust immune system, as it supports the production of white blood cells that defend against pathogens and harmful substances. The health benefits of vitamin B12 are diverse, making it an essential nutrient for overall health and vitality.

Sources of Vitamin B12

Vitamin B12 can be obtained from various dietary sources, including animal-based foods, plant-based foods, fortified products, and supplements. Animal-based sources such as meat, fish, and dairy products are rich in this essential vitamin. Beef, poultry, liver, shellfish, fish (such as salmon and trout), eggs, and dairy products like milk, cheese, and yogurt are excellent choices for those following an omnivorous diet. For individuals following a plant-based or vegetarian diet, it is important to note that vitamin B12 is not found naturally in food sources like fruit, vegetables and grains. Plant-based sources like fortified breakfast cereals, plant-based milk alternatives, and nutritional yeast can provide adequate levels of vitamin B12. These plant-based options are often fortified with vitamin B12 to ensure adequate intake. Additionally, vitamin B12 supplements are available in various forms, including capsules, tablets, and sublingual forms. You can read our complete guide to vitamin B12 supplements here. In cases where dietary sources or absorption are limited, B12 injections may be recommended under the guidance of a healthcare professional. It's important to note that the recommended dietary allowances (RDAs) for vitamin B12 intake may vary depending on factors such as age, gender, and life stage. According to the UK NHS, the RDA for adults is approximately 1.5 micrograms per day, but individual requirements may differ. Always be aware that consuming too much vitamin B12 may cause undesirable side effects, which you can find out more about here.