Vitamin-B12

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that plays a crucial role in various bodily functions. Here are some key points about Vitamin B12:

Benefits
1. Red Blood Cell Formation: Vitamin B12 is vital for the production of healthy red blood cells, which help transport oxygen throughout the body. A deficiency can lead to anemia.
2. DNA Synthesis: It is essential for DNA synthesis, which is necessary for cell division and growth.
3. Nervous System Health: Vitamin B12 helps maintain the health of nerve cells and supports proper neurological function.
4. Energy Production: It is involved in the metabolism of every cell in the body, particularly affecting DNA synthesis and energy production.
5. Mood and Brain Health: Adequate levels of Vitamin B12 are associated with improved mood and cognitive function. It helps produce neurotransmitters that affect mood regulation.

Sources
Vitamin B12 is naturally found in animal products. Some of the best sources include:
- Meat: Beef, pork, lamb, and poultry.
- Fish and Seafood: Salmon, tuna, trout, clams, and other shellfish.
- Dairy Products: Milk, cheese, and yogurt.
- Eggs: Particularly the yolks.
- Fortified Foods: Some plant-based milk, breakfast cereals, and nutritional yeast are fortified with Vitamin B12.
- Supplements: Available in various forms, including tablets, capsules, and injections, and are particularly important for vegetarians and vegans who might not get enough from diet alone.

Recommended Daily Intake
The recommended daily intake of Vitamin B12 varies by age, sex, and life stage:
- Infants (0-6 months): 0.4 mcg
- Infants (7-12 months): 0.5 mcg
- Children (1-3 years): 0.9 mcg
- Children (4-8 years): 1.2 mcg
- Children (9-13 years): 1.8 mcg
- Adults (14+ years): 2.4 mcg
- Pregnant Women: 2.6 mcg
- Breastfeeding Women: 2.8 mcg

Deficiency
A deficiency in Vitamin B12 can lead to several health issues, including:
- **Megaloblastic Anemia**: Characterized by large, immature red blood cells that do not function properly.
- **Neurological Symptoms**: Such as numbness and tingling in the hands and feet, difficulty walking, memory loss, and mood changes.
- Fatigue and Weakness: Due to the reduced ability of red blood cells to carry oxygen.
- Glossitis and Mouth Ulcers: Inflammation of the tongue and sores in the mouth.

At-Risk Groups
Certain groups are at higher risk of Vitamin B12 deficiency, including:
- Vegetarians and Vegans: Since B12 is primarily found in animal products.
- Older Adults: Due to decreased absorption efficiency.
- People with Gastrointestinal Disorders: Such as Crohn's disease or celiac disease, which can affect nutrient absorption.
- Individuals Taking Certain Medications: Such as metformin or proton pump inhibitors, which can interfere with B12 absorption.