Vitamin B12, also known as cobalamin, is found in animal-derived foods. It is an essential vitamin for optimal nervous and blood system function, and its absence can cause significant health problems.

What is Vitamin B12?

Vitamin B12, also known scientifically as cobalamin and cyanocobalamin, is part of the B-complex vitamin group. This vitamin is found in animal-based foods, strongly supporting the metabolism of amino acids and nucleic acids in the body and is fundamental for blood formation. It plays an essential role in proper nervous system function. The main component of vitamin B12 is cobalt, a mineral vital for the body’s overall function and not present in any other vitamin besides B12. This makes it highly important, especially as it helps in the production of red blood cells.

Vitamin B12 Deficiency

A lack of vitamin B12 in the human body can seriously harm health, with some effects even being irreversible, such as:

  • Pernicious anemia
  • Neurological changes, some cases irreversible
  • Seizures
  • Damage to the gastric wall

In addition to the symptoms mentioned above, hearing loss, weakness, memory loss, depression, male infertility, and menstrual disorders may also occur. Since this vitamin is obtained only through the recommended foods, most of which are animal-based, those who do not consume these foods, such as vegetarians, should use supplements to make up for the lack of this vitamin, whether by injection or capsules.

Vitamin B12 deficiency causes symptoms that are not very specific and can be easily confused with other health problems, making medical diagnosis based on symptoms alone more difficult, so more thorough tests for verification and confirmation are necessary. Doctors recommend that the reference amount of 2.4 mcg for a healthy adult be consumed in food. This amount is easily achieved by eating a beef liver steak or a piece of salmon weighing about 100 grams.

Foods That Contain It

As mentioned above, foods containing vitamin B12 are basically of animal origin. And for those who do not consume these foods, even due to dietary habits, it can be found in industrialized foods that are fortified with it. The main foods that provide this vitamin are meats such as beef liver steak, chicken liver and heart, fish, and seafood such as shellfish, salmon, oysters, and crab, as well as animal products like milk and cheese.

Vegetarians can consume B12 through breakfast cereals, powdered chocolate drinks, peanut butter, and in general products based on soy protein or from the few plant-based foods that contain vitamin B12, such as brewer’s yeast and seaweed. Some fruits, like grapes and pomegranates, can also provide this benefit. Regular consumption of these foods is recommended to prevent the development of anemia and weakness.

Benefits and Side Effects

One of the main benefits of vitamin B12 is its role in improving the production of red blood cells, which are responsible for carrying oxygen in the blood and are essential for a healthy life. Another extremely important factor is that this vitamin ensures the balance of the nervous system, maintaining and balancing cobalamin levels, which helps prevent the development of emotional disorders and depression. In addition, vitamin B12 is involved in the production of nucleic acids, which keep the body’s cells in better condition, and it aids in muscle regeneration, maintaining energy reserves necessary to control muscle mass, making it highly recommended for people who exercise, especially weight training and athletes.

Cobalamin is highly important for the proper development and growth of children, helping to increase appetite and improve memory. It also plays a major role in preventing hearing problems and helps the immune system function properly, boosting the body’s defenses and thus reducing infectious diseases. Vitamin B12 is found in the highest amounts in the liver, though it is also stored in other organs such as the brain, kidneys, pancreas, bone marrow, and in men, the testicles. Although considerable amounts can be stored, it lasts on average 3 to 5 years in the body, so regular consumption is recommended to maintain proper levels.

Even though it is such a powerful vitamin for health, excessive intake can cause side effects. The chances of experiencing these symptoms are very small, but they can occur and include spleen changes and an increase or alteration in lymphocytes. Usually, these symptoms appear when B12 supplements are taken without a doctor’s supervision.

Vitamin B12 in Pregnancy

During pregnancy, and even for women trying to become pregnant, it is recommended to improve diet and increase intake of vitamins that will help this process, either through food or by adding multi-vitamin supplements. Vitamin B12 is recommended together with folic acid for better fetal development, especially during the first trimester of pregnancy, when the entire fetal body is formed before growth and weight gain begins.

Vitamin B12 intake is contraindicated in some high-risk pregnancies, where the obstetrician will check blood levels and the amount of B12 in the body, and may prohibit intake until the breastfeeding phase.

Photo: John Liu