✅ What Is Vitamin B12?

Vitamin B12 is a water-soluble B vitamin, unique for two big reasons:

1. It contains cobalt (that’s why it’s called cobalamin)

2. It’s found only in animal-derived foods—which makes it a concern for vegetarians and vegans

Your body needs B12 for energy, nervous system function, and blood health—and it stores it for years, mainly in the liver.

🔋 What Does B12 Do in the Body?

🧬 1. Supports DNA Synthesis

• Essential for making new cells, especially red blood cells

• Works closely with folate (B9) in this process

🧠 2. Keeps Your Nervous System Healthy

• Maintains the myelin sheath (protective coating) around nerves

• Prevents nerve damage, numbness, and tingling

🩸 3. Prevents Anemia

• Helps produce healthy red blood cells

• Deficiency causes megaloblastic anemia (large, dysfunctional red cells)

🧘‍♀️ 4. Boosts Mood & Cognitive Function

• Involved in the production of neurotransmitters

• Low levels are linked to depression, brain fog, and memory problems

⚠️ Signs of B12 Deficiency

Because the body stores it long-term, deficiency can sneak up slowly—but become serious if left untreated.

Common symptoms:

• Fatigue or weakness

• Pale skin

• Numbness or tingling in hands/feet

• Brain fog, poor concentration

• Mood changes, irritability, depression

• Balance problems or dizziness

• Smooth, swollen tongue

• Shortness of breath

Long-term risk:

• Permanent nerve damage if deficiency continues unchecked

❗Who’s at Risk?

• Vegans and vegetarians (no B12 in plant foods)

• People over 50 (reduced stomach acid = reduced absorption)

• Those with digestive disorders (e.g., celiac, Crohn’s)

• People taking metformin, PPIs, or long-term antacids

• Individuals with pernicious anemia (autoimmune B12 absorption issue)

🥩 Where to Get Vitamin B12

✅ Top Animal-Based Sources:

Food Notes

Liver and organ meats Extremely high in B12

Shellfish (clams, oysters) Among the richest sources

Fish (salmon, tuna, sardines) Excellent B12 content

Red meat Moderate to high

Eggs and dairy Contain some B12

Fortified foods Plant milks, cereals, nutritional yeast (check labels)

🍽️ Fortified nutritional yeast is a great vegan option—delicious and functional!

💊 Supplements:

• Found as cyanocobalamin (synthetic) or methylcobalamin (bioactive form)

• Available in:

  • Tablets or capsules

  • Sublingual sprays (absorbed through the mouth)

  • Injections (used medically for severe deficiency)

Dosage:

• Daily needs: ~2.4 mcg (adults)

• Supplement doses: often 250–1000 mcg (your body absorbs only a small portion at a time)

🛑 Can You Get Too Much?

No known toxicity—excess B12 is excreted in urine.
It’s considered safe even in high doses, especially in deficiency recovery or prevention.

🧠 Final Thoughts

Vitamin B12 is your body’s nerve protector, energy spark, and DNA builder—small in size, but massive in importance.

To support healthy levels:

• Eat animal products or fortified plant-based foods regularly

• Supplement if vegan, over 50, or at risk

• Consider testing B12 every couple of years, especially if you’re plant-based