Vitamin B12

Vitamin B12 helps make red blood cells, which carry oxygen, and supports nerve function. It’s also important for DNA synthesis, which is the process of making new genetic material. This vitamin is crucial for preventing anemia, which is a condition where the blood lacks enough healthy red blood cells, and supporting brain health.

Vitamin B12 is mainly found in animal-based foods like meat, fish, poultry, eggs, and dairy products. For those on a plant-based diet, fortified foods like cereals and plant-based milk can provide B12. It’s important to include B12-rich foods in your diet or consider supplements if needed, especially for vegetarians and older adults.

A deficiency in Vitamin B12 can lead to anemia and neurological problems like numbness or tingling in the hands and feet. Symptoms include fatigue, weakness, and memory problems. Older adults, vegetarians, and people with absorption issues are at higher risk. Addressing a deficiency is important to prevent long-term health problems.

Adults generally need 2.4 micrograms of Vitamin B12 per day. Pregnant women require 2.6 micrograms, while breastfeeding women need 2.8 micrograms. There is no established upper limit for B12 intake, as it is considered safe even at high doses. It’s best to meet your needs through a balanced diet or supplements if necessary.

Vitamin B12 supplementation is generally safe, but excessive intake can cause harm, like skin rashes or diarrhea. There is no established upper limit, but unnecessary supplementation should be avoided. It’s important to consult a healthcare provider before taking high doses, especially if you have certain health conditions, to prevent potential side effects.