Vitamin B12 – Benefits, Deficiency Symptoms And Food Sources

Vitamin B12

Other names :: Cobalamin, cyanocobalamin

Vitamin B12, known as cyanocobalamin, cobolamin and also known as the energy vitamin is a very widely researched vitamin, and used in supplementation to a very large degree.

Vitamin B12 is also linked to the production of acetylcholine, a neurotransmitter that assists memory and learning.

Actions and benefits of vitamin B12

  • Essential for growth.
  • Works to release food energy.
  • Benefits for burn and recently injured patients.
  • Production and regeneration of red blood cells.
  • It is often used with older people to give an energy boost, assist in preventing mental deterioration and helps with speeding up thought processes.
  • Could improve immune system.
  • Vitamin B12 i s also used in the metabolism of fats, proteins and carbohydrates.

Recommended dosage of vitamin B12

  • Men – 2.4 mcg
  • Women – 2.4 mcg
  • Pregnancy – 2.6 mcg
  • Lactation – 2.8 mcg

Signs of Overdose:

Deficiency symptoms of Vitamin B12

When more may be required

Anybody consuming alcohol should look at their B12 levels or if you take laxatives or antacids regularly. Older people could also benefit from this vitamin as the intestinal situation changes as you age, and many people older than sixty have difficulty extracting the vitamin from ingested food since the correct stomach acids are not present.

Best food sources of vitamin B12

Sunflower seeds, comfrey leaves, kelp, bananas, concord grapes, dairy products, liverwurst.

How to Use vitamin B12

Available as :-

Liquid:- the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets:- available.


Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Useful References

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