NEW YORK, Aug 17: Vitamin B12, also known as cobalamin, is a water-soluble vitamin crucial for various bodily functions. It is essential for maintaining healthy nerve cells, aiding DNA synthesis, and supporting red blood cell production. Since the body cannot produce vitamin B12 on its own, it must be obtained through diet or supplements. Animal-based foods such as meat, dairy, and eggs are primary sources of vitamin B12. However, there are options available for vegetarians and vegans to ensure adequate intake.

Why is Vitamin B12 Important?

1. Red Blood Cell FormationL Vitamin B12 is vital for producing red blood cells that transport oxygen throughout the body. A deficiency can lead to anemia, causing weakness and fatigue, according to internal medicine expert Dr. Brij Vallabh Sharma.
2. DNA Synthesis: Vitamin B12 is necessary for the proper formation of DNA, the genetic material in all cells. Adequate B12 is required for effective cell division and repair. The UK’s National Health Service recommends approximately 1.5 micrograms of vitamin B12 daily for individuals aged 19 to 64.
3. Nervous System Maintenance: This vitamin helps maintain the myelin sheath, a protective coating around nerve fibers. Deficiency can lead to neurological issues such as tingling, numbness, and cognitive impairments.
4. Energy Production: Vitamin B12 converts food into glucose, a primary energy source. Lack of this vitamin can result in lethargy and decreased stamina, notes Dr. Sharma.

Ways to Increase Vitamin B12

If you experience symptoms of deficiency like weakness, numbness, or memory issues, consider increasing your vitamin B12 intake:

1. Consume Animal-Based Foods: Red meat, poultry, and eggs are excellent sources of vitamin B12. Regular consumption helps maintain adequate levels.
2. Eat Organ Meats: The liver and kidneys, particularly from lamb, are highly concentrated sources of B12. For example, 100 grams of lamb liver provides 3571% of the Daily Value for vitamin B12.
3. Include Fish and Seafood: Fish like salmon, trout, and tuna, as well as shellfish like clams and crabs, are good sources of B12. For instance, 178 grams of cooked salmon provide 208% of the Daily Value.
4. Consume Dairy Products: If you prefer not to eat meat or fish, milk, cheese, and yogurt are also good sources of B12.
5. Eat Fortified Foods: Vegetarians and vegans can opt for fortified foods, such as plant-based milk and breakfast cereals, to get their B12.
6. Use Nutritional Yeast: Nutritional yeast, often fortified with vitamin B12, is a good option for vegans. One tablespoon provides 2.4 micrograms of B12.
7. Take B12 Supplements: Oral B12 supplements or multivitamins with B12 are convenient for ensuring adequate intake, especially for those at risk of deficiency. The UK’s National Health Service suggests a daily dose of 2 micrograms or less.
8. Consider B12 Injections: In cases of severe deficiency or malabsorption, such as in pernicious anemia, B12 injections can quickly restore levels.
9. Check Digestive Health:  A healthy digestive system is essential for B12 absorption. Addressing conditions like gastritis or Crohn’s disease can improve absorption.
10. Avoid Interfering Foods: Excessive alcohol can damage the stomach lining and reduce intrinsic factor production, necessary for B12 absorption. High fiber intake can also bind with B12 and impair its absorption.

Vitamin B12 is stored in the liver, so while daily intake is ideal, slight variations in intake are manageable. Regular consumption through diet or supplements helps meet daily needs and supports overall health.