Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is essential for the proper functioning of the body. It plays a vital role in the production of DNA, the formation of red blood cells, and the normal functioning of the nervous system. Unlike most other vitamins, Vitamin B12 is not found in plants, but is produced by certain bacteria and can only be obtained from animal-based foods or supplements.
How does the body use it?
The body needs Vitamin B12 to help maintain healthy nerve cells and red blood cells, and to produce DNA. Vitamin B12 is also important for the metabolism of carbohydrates, fats, and proteins. The body stores Vitamin B12 in the liver and can draw on these reserves when dietary intake is low.
Symptoms of over and lack of it in the body:
A lack of Vitamin B12 can cause a variety of symptoms, including fatigue, weakness, constipation, loss of appetite, weight loss, numbness or tingling in the hands and feet, difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Overconsumption of Vitamin B12 is rare and is not associated with any adverse health effects.
In what food can you find it?
The best dietary sources of Vitamin B12 are animal-based foods, such as meat, fish, poultry, eggs, and dairy products. Vegetarians and vegans may have difficulty obtaining enough Vitamin B12 from their diets, as plant-based foods do not contain significant amounts of this vitamin. However, some plant-based foods are fortified with Vitamin B12, such as breakfast cereals and non-dairy milks.
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