There are a lot of vitamins you need to maintain a healthy body and mind. Vitamin B12 is an essential vitamin that our bodies need to perform different functions, including nail growth, DNA synthesis, and red blood cell production. However, the human body can’t produce it, but you can get it from your food. Animal meat, fish, milk, eggs, Greek yogurt, fortified cereals, and nutritional yeast are the common foods that contain vitamin B12. In this article, you will learn about the health benefits of vitamin B12 and its recommended daily intake
What is Vitamin B12?
Vitamin B12, known as cobalamin, is an important vitamin that helps in various body functions. Like other vitamins, it is also a water-soluble vitamin that can easily dissolve in the water and makes its way into your blood. The human body can’t produce it naturally, but you can incorporate it into your diet by adding certain foods.
Vitamin B12 offers many health benefits, including improved heart and brain health, boosted energy levels, and benefits for hair and skin.
According to studies, vitamin B12 is responsible for good brain health. It may benefit your brain health in various ways, such as improving mood and memory help with other brain functions. Moreover, vitamin B12 can improve the symptoms of depression. Researchers found that deficiency of folate and vitamin was the reason behind depression in people. Some studies have also shown that vitamin B12 deficiency causes poor memory.
Improved Heart Health
The high homocysteine levels in the blood are associated with the risk of a heart attack. According to studies, vitamin B12 can lower the levels of this amino acid which is linked to an increased risk of heart disease. However, no study supports the fact that vitamin B12 supplements can be effective to improve heart health.
Boosts Energy Levels
Vitamin B12 plays a crucial role to boost your energy levels. However, if you don't have a vitamin B12 deficiency, taking vitamin B12 through food and supplements will boost your energy. But if you do not have normal vitamin B12 level, it may boost your energy levels. Vitamin B12 deficiency comes with fatigue and weakness. So eating food that contains vitamin B12 can help you boost energy levels and gives you a sense of wellbeing.
This essential vitamin helps to promote the production of digestive enzymes that ensures the proper breakdown of food. It is responsible for improving gut health because it improves the growth of gut bacteria. Moreover, it involves the elimination of bad gut bacteria that prevent inflammatory bowel disease.
Benefits For The Skin and Hair
Vitamin B12 also keeps your skin, nails, and hair healthy. It plays a crucial role in cell production, benefiting your skin in various ways, like reducing blemishes, redness, and acne. It is also the strengthening agent for the nails and hair that prevents your skin and hair from breaking easily.
Amounts and Dosage
The recommended daily dosage of vitamin B12 is 2.4 micrograms. There are some foods that are an excellent source of vitamin B12 such as beef, fish, milk, poultry, and nutritional yeast products. If you are vegan, you can use fortified cereals to meet the nutrient requirements.