Vitamin B - 12

Vitamin B12 (cobalamin) is an essential water-soluble vitamin required for healthy nerve cells, DNA synthesis, and red blood cell formation. Adults need roughly 2.4 micrograms (mcg) daily. It is primarily found in animal products like meat, fish, and dairy, making supplements or fortified foods crucial for vegans and vegetarians. [1, 2]Functions in the BodyVitamin B12 acts as a vital cofactor for enzymes involved in cellular metabolism and the creation of DNA. Key functions include: [1]Neurological health: It is necessary for the formation of myelin, the protective sheath surrounding nerves.
Cell division and energy: Assists in synthesizing building blocks for cells and helps convert food into cellular energy.
Blood formation: Works alongside folate to produce healthy red blood cells.
Dietary SourcesYour body does not produce Vitamin B12 naturally, so you must get it through your diet or supplements. Excellent natural sources include: [1]Meat, poultry, and fish (e.g., tuna, salmon)
Eggs and dairy products (milk, yogurt, cheese)
Fortified plant-based options like nutritional yeast, plant milks, and breakfast cereals
Deficiency and Risk FactorsA lack of Vitamin B12—often caused by a poor diet or underlying absorption issues (like pernicious anemia or gastrointestinal surgeries)—can lead to severe, sometimes irreversible health problems. []Symptoms: Include fatigue, weakness, numbness or tingling in the hands and feet (peripheral neuropathy), memory loss, and macrocytic anemia.
At-risk populations: Older adults (who often lose the ability to absorb B12 efficiently), individuals with digestive conditions like Crohn's or celiac disease, and those strictly following vegan or vegetarian diets. 

This information does not constitute medical advice or diagnosis.