Vitamin B12 (also known as cobalamin) is a water-soluble vitamin that plays a crucial role in several important processes in your body.
Main Functions of B12
- Red blood cell formation – Helps prevent anemia.
- DNA synthesis – Essential for creating and repairing DNA.
- Nervous system health – Supports the health of nerve cells and the production of myelin, a protective covering for nerves.
- Brain function – Important for memory, focus, and overall mental clarity.
- Energy metabolism – Helps convert food into energy.
Where its found
Vitamin B12 is naturally found only in animal-based foods, such as:
- Meat (especially liver)
- Fish (salmon, tuna, sardines)
- Eggs
- Dairy products
- Shellfish (clams, crab)
- Fortified foods (some cereals, plant-based milks)
Deficiency risks
B12 deficiency can lead to:
- Fatigue or weakness
- Memory problems or confusion
- Numbness or tingling (especially in hands and feet)
- Pale skin
- Anemia (specifically megaloblastic anaemia)
- In severe cases: neurological issues
People at risk include:
- Vegans/vegetarians (since B12 isn’t found in plants)
- Older adults
- People with digestive issues (e.g., Crohn’s, celiac, low stomach acid)
- Those who’ve had bariatric surgery
Supplements
B12 deficiency can lead to:
Vitamin B12 can be taken in:
- Oral tablets
- Sublingual (under the tongue) forms
- Injections (for severe deficiency or absorption issues)
Not all diagnosis’ of B12 means you have to have injections.