Vitamin B12 Food

Everything You Need to Know About Vitamin B12 - Food Sources & Benefits

Among the many vitamins that your body needs in order to function correctly, vitamin B12 is one of the most important. The deficiency of which can cause some serious health issues. There's lots to know about the benefits, foods, etc., about vitamin B12, all of which you will get to read here.
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Did you know that when vitamin B12 deficiency is left untreated, it can lead to various symptoms that can progress to irreversible neurological issues? Sorry to scare you this way, but it's true. And so, to understand about vitamin B12 deficiency and what it can do to your body, you first need to know everything about its importance, B12 sources, foods among other things. And you're about to explore all about the benefits of vitamin B12 along with all the other information needed for the same.

What is the Importance of Vitamin B12?

In addition to the vitamin B12 found naturally in animal foods, it can also be added to human foods and supplements. The importance of vitamin B12 is to form red blood cells (1) and DNA. It is a vital player in the function and development of the brain and nerve cells. Vitamin B12 usually binds to the protein in your food. There are two phases in which your body absorbs this vitamin from food. In Phase 1, the hydrochloric acid that's present in your stomach detaches vitamin B12 from the food you eat. In Phase 2, intrinsic factor, a protein secreted in your stomach, attaches itself to B12 vitamin and aids its absorption.


Benefits of Vitamin B12:

There are many vitamin B12 benefits that you might be unaware of, so let us give you an insight on the same.

1. Helps With Preventing Birth Defects:

A good level of vitamin B12 is quite crucial to a healthy pregnancy. A fetus's brain and nervous system needs adequate B12 vitamin levels from the mother in order to develop properly. When there is a deficiency of this vitamin in the early stages of pregnancy, birth defects like neural tube defects may be more likely to occur. Premature birth and miscarriage can also be caused by maternal vitamin B12 deficiency. Hence, one of the B12 benefits is to have a healthy pregnancy and a healthy newborn.

2. May Improve Mood and Symptoms of Depression:

Wonder what is vitamin B12 good for? Well, it can play a big role in metabolizing serotonin - a chemical that is responsible for regulating your mood. A deficiency of this vitamin can lead to decreased serotonin production, which can cause symptoms of depression. So if you don't want to be at a risk of depression, make sure your body gets enough vitamin B12 through various foods and other sources.

a person in depression

3. Supports healthy Skin, Hair and Nails:

One of the greatest vitamin B12 benefits is that it can promote healthy hair, skin and nails. Deficiency of this vitamin can cause various dermatologic symptoms like hyperpigmentation (2), hair changes, vitiligo, nail discolouration, angular stomatitis (inflamed or cracked mouth corners), etc. Hence, you need to take vitamin B12 supplements or foods that can increase the production of this vitamin in your body. Once the levels go higher, you will see a change in the health of your skin, nails and hair.

Signs and Symptoms of Vitamin B12 Deficiency:

Now that you know some of the B12 benefits, you should learn about the symptoms of the same so as to understand when to increase foods in your diet or supplements that can help you reach an adequate amount of vitamin B12.

- Irritability

- Depression

- Mouth ulcers

- Pale yellow  skin

- A sore and red tongue

- Disturbed vision

- Pins and needles (paraesthesia)

- Changes in the way you walk, think, feel or behave

- A decline in your mental abilities like understanding, judgment, memory (dementia)

Foods that are high in Vitamin B12:

There are various vitamin B12 foods that you can start to include in your daily diet. Consuming B12 vitamin foods can be the best way to nourish your body and protect yourself from the risk of B12 deficiency. Here is a list of vitamin B12 foods that will help -

- Dairy products like low-fat milk, low-fat yoghurt, swiss cheese

- Red meat like beef liver, lean beef, steak

- Fish and shellfish like clams, mussels, salmon, wild rainbow trout

- Vegan or vegetarian source of B12 like nutritional yeast, fortified cereals, fortified non-dairy milks - soy milk, oats milk

- Poultry like roasted turkey, chicken breast, chicken liver

- Eggs

Other than natural foods, you can try some supplements that contain vitamin B12 as an ingredient. We suggest you try the apple cider vinegar gummies. These gummies help you manage weight while maintaining and supporting your regular healthy diet. The gummies are loaded with vitamin B12 and folate, both of which can help you improve your hut health and also aid in burning fat to achieve your goal weight.


Once you understand the importance of vitamin B12, it becomes easier to learn about the deficiency symptoms, vitamin B12 sources and foods that you can consume to increase the amount of this vitamin in your body. If you have vitamin B12 deficiency, treatment depends on what's actually causing the deficiency. Hence, it is better for your doctor to run some tests in order to find out the kind of problems you have according to your age. You may require regular B12 shots or dietary supplements if you wish to stay healthy.


  • Who should consume Vitamin B12 supplements?

Everyone can consume vitamin B12 supplements - older adults, vegetarians, vegans and people who have conditions that affect the ability to absorb vitamin B12 in the form of foods can benefit from oral supplements.

  • How much Vitamin B12 is required on a daily basis?

Dietary allowance (RDA) for B12 vitamin is usually based on the amount you need for maintaining hematological status & normal serum vitamin B12 values. An assumed absorption of 50% is included in the recommended intake.

  • Who is at risk of Vitamin B12 deficiency?

Usually, vegans who don't consume animal products and vegetarians who consume little animal products but not meat are at higher risk of developing vitamin B12 deficiency as natural food sources of this vitamin is limited to animal foods.

  • What is the treatment for Vitamin B12 deficiency?

Vitamin B12 deficiency is generally treated with injections of vitamin B12. Two of the types are cyanocobalamin and hydroxocobalamin.

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