What Does Vitamin B12 Do for You?

Have you ever wondered why Vitamin B12 is so essential for your body? 

Well! Vitamin B12 (also known as cobalamin) plays an essential role in various bodily functions, from energy production to maintaining healthy skin and nails. 

Whether you're aiming to boost your energy levels, support brain health, or prevent certain types of anaemia, understanding the significance of this nutrient can be a game-changer for your health and well-being. 

So, what exactly does Vitamin B12 do, and how can you make sure you’re getting enough of it?

Vitamin B12 Benefits

Vitamin B12 is involved in numerous processes throughout the body, which is why maintaining adequate levels is vital for overall well-being. Below are five key functions and benefits of vitamin B12:

• Improves Red Blood Cell Formation and Prevents Anaemia: Vitamin B12 is crucial for the formation of healthy red blood cells, which are responsible for transporting oxygen throughout your body. This type of anaemia can cause symptoms like fatigue, weakness, and shortness of breath because your body is unable to transport enough oxygen to your vital organs. 

• Improves Memory and Brain Function: Vitamin B12 plays a pivotal role in maintaining the health of your nerve cells and supporting brain function. It’s involved in the synthesis of myelin, a protective layer that surrounds your nerves and ensures efficient signal transmission between your brain and the rest of your body. Low levels of Vitamin B12 have been linked to cognitive decline and memory problems, particularly in older adults. 

• Promotes Bone Health and Prevents Osteoporosis: Maintaining healthy bones requires more than just calcium; Vitamin B12 also plays a crucial role in bone health. Studies have indicated a link between low Vitamin B12 levels and decreased bone mineral density, which can lead to conditions like osteoporosis, making bones fragile and more prone to fractures. A study found that individuals with a Vitamin B12 deficiency had significantly lower bone mineral density compared to those with adequate levels. Therefore, Vitamin B12 can help maintain bone strength and reduce the risk of fractures, especially in older adults

• Lower Birth Defect Risk: Vitamin B12 is vital for pregnant women. It aids brain and nervous system development, particularly in early pregnancy. Vitamin B12 deficiency during pregnancy may cause neural tube abnormalities, miscarriage, and preterm delivery. Pregnant women should have 2.6 micrograms of Vitamin B12 daily to boost foetal growth and avoid delivery problems.

• Increases Skin, Hair, and Nail Health: Skin, hair, and nail health depend on vitamin B12, which is needed for cell synthesis. This vitamin shortage may cause hyperpigmentation, nail discoloration, hair changes, and skin sores. Vitamin B12 supplements may help these diseases in deficient persons, but there is little evidence that those with sufficient levels would benefit. To maintain healthy skin and hair, get adequate Vitamin B12 foods or supplements.

Men and Women's Daily Vitamin B12 and Vitamin B12 Intake

Vitamin B12 requirements vary by age, and life stage.

Group	Age Range	Recommended Daily Intake (RDA) (mcg)
Children	9–13 years	1.8
Teens	14–18 years	2.4
Adults	19+ years	2.4
Pregnant Teens and Women	All ages	2.6
Breastfeeding People	All ages	2.8

B12-High Diet: How to Eat

Eating more vitamin B12-rich foods is simpler than you think. These diet suggestions may enhance Vitamin B12 intake:

Improves Red Blood Cell Formation and Prevents Anaemia:

Vitamin B12 is crucial for the formation of healthy red blood cells, which are responsible for transporting oxygen throughout your body. This type of anaemia can cause symptoms like fatigue, weakness, and shortness of breath because your body is unable to transport enough oxygen to your vital organs. 

Improves Memory and Brain Function: 

Vitamin B12 plays a pivotal role in maintaining the health of your nerve cells and supporting brain function. It’s involved in the synthesis of myelin, a protective layer that surrounds your nerves and ensures efficient signal transmission between your brain and the rest of your body. Low levels of Vitamin B12 have been linked to cognitive decline and memory problems, particularly in older adults. 

Promotes Bone Health and Prevents Osteoporosis: 

Maintaining healthy bones requires more than just calcium; Vitamin B12 also plays a crucial role in bone health. Studies have indicated a link between low Vitamin B12 levels and decreased bone mineral density, which can lead to conditions like osteoporosis, making bones fragile and more prone to fractures. A study found that individuals with a Vitamin B12 deficiency had significantly lower bone mineral density compared to those with adequate levels. Therefore, Vitamin B12 can help maintain bone strength and reduce the risk of fractures, especially in older adults

Lower Birth Defect Risk: 

Vitamin B12 is vital for pregnant women. It aids brain and nervous system development, particularly in early pregnancy. Vitamin B12 deficiency during pregnancy may cause neural tube abnormalities, miscarriage, and preterm delivery. Pregnant women should have 2.6 micrograms of Vitamin B12 daily to boost foetal growth and avoid delivery problems.

Increases Skin, Hair, and Nail Health: 

Skin, hair, and nail health depend on vitamin B12, which is needed for cell synthesis. This vitamin shortage may cause hyperpigmentation, nail discoloration, hair changes, and skin sores. Vitamin B12 supplements may help these diseases in deficient persons, but there is little evidence that those with sufficient levels would benefit. To maintain healthy skin and hair, get adequate Vitamin B12 foods or supplements.

Vitamin B12 Rich Foods

Food Source	Serving Size	Vitamin B12 Content (mcg)
Clams	3 ounces (85 g)	84.1
Salmon	3 ounces (85 g)	4.8
Trout	3 ounces (85 g)	5.4
Tuna	3 ounces (85 g)	2.5
Sardines	3 ounces (85 g)	6.6
Fortified Breakfast Cereal	1 cup (serving)	6.0
Fortified Soy Milk	1 cup (240 ml)	3.0
Milk	1 cup (240 ml)	1.2
Yogurt	1 cup (245 g)	1.4
Cheese (Swiss)	1 ounce (28 g)	0.9
Eggs	1 large	0.6
Chicken Breast	3 ounces (85 g)	0.3

Conclusion

Vitamin B12 is essential for brain, energy, bone, and skin health. This vitamin shortage may cause anaemia, neurological difficulties, and birth deformities. Eat a balanced diet of lean meats, dairy, seafood, and fortified plant-based items to receive adequate vitamin B12. Eggoz Nutrition provide high-quality, nutrient-dense eggs that can significantly contribute to meeting your vitamin B12 needs. A nutritious diet prevents vitamin deficiency and promotes general health.