Vitamin B12, also known as cobalamin, is one of the most important vitamins for the human body. It is part of the B vitamin group and is characterized by its essential role in the formation of red blood cells, the proper functioning of the nervous system, and cellular energy production.
Unlike other vitamins, B12 is found almost exclusively in foods of animal origin, which means that certain population groups, such as vegans, vegetarians and the elderly, are at greater risk of deficiency. A lack of vitamin B12 can lead to anemia, extreme fatigue and neurological disorders, so it is essential to ensure an adequate intake.
In this article, we will take a detailed look at what vitamin B12 is for, what happens when it is lacking in the body, and what its main sources are, both in the diet and in supplements.
What is vitamin B12?
Vitamin B12 is a water-soluble vitamin that belongs to the B vitamin group. It differs from the rest because it contains cobalt in its chemical structure and because the body cannot produce it on its own, so it must be obtained through diet or supplements.
Its main functions include:
- Red blood cell formation: it participates in the production of healthy blood cells and in the prevention of megaloblastic anemia.
- DNA and protein synthesis: it is essential for cell division and growth.
- Maintenance of the nervous system: it protects myelin, the layer that covers the nerves, and promotes nerve transmission.
- Energy metabolism: it is involved in the conversion of fats, carbohydrates and proteins into energy that can be used by the body.
Vitamin B12 is found naturally in animal-based foods such as meat, fish, eggs and dairy products. It can also be obtained through fortified foods or oral and injectable supplements, specially in people at risk of deficiency.
What is vitamin B12 for?
Vitamin B12 performs vital functions in the body and is essential for maintaining good health. Its main uses are:
- Red blood cell production: it is essential for the formation of healthy blood cells and the prevention of megaloblastic anemia, a type of anemia characterized by weakness, intense fatigue and paleness.
- Nervous system and cognitive function: contributes to the maintenance of myelin, the layer that covers the nerves, ensuring proper transmission of nerve impulses. It is also related to memory, concentration and emotional balance.
- Energy metabolism: B12 helps convert nutrients from food (carbohydrates, proteins and fats) into energy, making it a key nutrient for combating tiredness and fatigue.
- DNA synthesis and cell division: it participates in the formation of genetic material, making it essential for growth, tissue repair and normal development of the body.
Overall, vitamin B12 is essential for the proper functioning of the blood, nervous and metabolic systems and its absence can have a significant impact on overall health and well-being.
Vitamin B12 deficiency
Vitamin B12 deficiency is relatively common and can go unnoticed for years, as its initial symptoms are nonspecific and progressive. However, maintaining adequate levels is essential to avoid serious complications.
Most common causes:
- Inadequate diet: people who follow a strict vegan or vegetarian diet are at greater risk, as vitamin B12 is found almost exclusively in foods of animal origin.
- Advanced age: over the years, the production of gastric acid, which is necessary to release B12 from food, decreases.
- Absorption problems: intestinal diseases (celiac disease, Crohn's disease), bariatric or gastric surgery or intrinsic factor deficiency, a protein essential for its absorption.
- Medications: some drugs, such as proton pump inhibitors or metformin, can reduce B12 absorption in the long term.
Symptoms of deficiency:
- Persistent fatigue and weakness.
- Paleness and anemia.
- Tingling in the hands and feet.
- Problems with concentration, memory and mood.
- In severe cases: irreversible neurological disorders.
Prolonged vitamin B12 deficiency can lead to chronic anemia, irreversible neurological damage, cognitive impairment and even an increased risk of cardiovascular disease.
Therefore, it is essential to detect and treat the deficiency early through a blood test and, if necessary, resort to oral or injectable supplementation.
Sources of vitamin B12
Vitamin B12 is mainly obtained through diet, although in some cases it may be necessary to resort to fortified foods or supplements.
Animal-based foods: these are the most important natural source of vitamin B12: meat (beef, chicken, turkey), fish and seafood (salmon, sardines, tuna, mussels, clams), eggs, dairy products (milk, yogurt and cheese).
Fortified foods: for people who follow a strict vegan or vegetarian diet, foods enriched with vitamin B12 are a useful alternative, such as: plant-based drinks (soy, almond, oat), fortified breakfast cereals, meat subtitutes and enriched vegan products.
Vitamin B12 supplements: available in various forms: oral tablets or capsules, sublingual forms (rapiud absorption under the tongue), intramuscular injections, used in cases of severe deficiency or intestinal absorption problems.
In people at risk of deficiency, supplements ensure sufficient intake and help maintain optimal levels, preventing complications associated with deficiency.
How to take vitamin B12
How you take vitamin B12 will depend on whether you are trying to prevent a deficiency or treat a diagnosed deficiency.
Recommended doses:
- Healthy adults: the recommended daily intake is usually between 2 and 2.4 micrograms (µg).
- Pregnancy and breastfeeding: requirements increase to 2.6-2.8 µg per day.
- People over 50: may require supplements due to increase intestinal absorption.
In cases of deficiency, healthcare professionals may recommend much higher doses (up to 1000 µg daily or weekly, depending on the situation).
When to take it: vitamin B12 can be taken at any time of day, although many people prefer to take it in the morning, as it helps combat fatigue and can have an energizing effect.
Precautions: vitamin B12 is safe even in high doses, as any excess is eliminated in the urine. It is important to adjust the dose in people with pernicious anemia, intestinal diseases or after bariatric surgery, always under medical supervision.
In conclusion, vitamin B12 is an essential nutrient for the health of the body as it is involved in the production of red blood cells, the functioning of the nervous system, DNA synthesis, and energy metabolism. A sufficient intake is key to maintaining physical and mental vitality at all stages of life.
A lack of vitamin B12 can cause symptoms such as fatigue, weakness, neurological problems, and anemia, and in severe cases can lead to irreversible consequences if not treated in time. It is therefore essential to identify at-risk groups—such as vegans, vegetarians, the elderly, or those with absorption difficulties—and ensure that their needs are met through diet, fortified foods, or supplements.
In short, vitamin B12 is an indispensable part of overall health, and maintaining adequate levels is an investment in energy, well-being, and the prevention of long-term complications.
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