Vitamin B12
Vitamin B12 Benefits
Helps Boost Red Blood Cell Production
We must consume the recommended amounts of vitamin B12 through diet as it is responsible for the production of red blood cells. This vitamin is also crucial for the proper development of red blood cells into the round shape that facilitates the transportation of these cells throughout the body. A deficiency in healthy red blood cells results in anemia – a condition wherein the out-of-shape red blood cells are unable to reach throughout our body; hence, causing grave consequences.[r242] Therefore, vitamin B12 helps maintain our hemoglobin levels by promoting the production of red blood cells. This is crucial for the proper functioning of our body as red blood cells are essential oxygen carriers between cells throughout our body.
Beneficial For Fetal Development
Vitamin B12 holds an important position in contributing to the proper development of the fetus. It is claimed that this vitamin helps develop the baby’s nervous system. Thus, expecting mothers are prescribed supplements of B12 to reduce the risks of any congenital disabilities in babies. Vitamin B12 research has also shown evidence of decreasing the chances of premature birth.[r238]
Additionally, a study revealed that consuming vitamin B12 during pregnancy significantly decreases the risks of congenital disabilities as compared to the mothers who have a deficiency of vitamin B12. This is why pregnant women are recommended to take higher doses of vitamin B12. This vitamin significantly helps in promoting a healthy pregnancy and in preventing brain or spinal defects.
Supports Bone Health
Vitamin B12 is also essential for maintaining the health of the bones. A study showed that a deficiency of vitamin B12 in adults yielded in lower bone density.[r239] It is important to maintain bone density to help prevent osteoporosis – a condition in which bones become porous, fragile, and highly vulnerable to fractures.
Helps Protect Against Macular Degeneration
Macular degeneration is an age-related disease that is associated with defects in central vision. Vitamin B12 is found to be effective in decreasing the risks of macular degeneration by lowering the levels of homocysteine in our blood. Low levels of homocysteine are crucial for supporting the health of our central vision. Research shows that consuming B12, along with folic acid and vitamin B6, helps prevent macular degeneration.[r240]
Increases Energy Levels
Scientific evidence shows that consumption of B12 helps increase the energy levels in the body.[r241] Lower levels of vitamin B12 are related to symptoms of fatigue or lack of energy.
Daily Intake For Vitamin B12
Healthy Foods High In Vitamin B12
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.
Sources
- r242. Megaloblastic Anemia and Other Causes of Macrocytosis
- r241. Association of vitamin B12 deficiency with fatigue and depression after lacunar stroke
- r240. Folic Acid, Vitamin B6, and Vitamin B12 in Combination and Age-related Macular Degeneration in a Randomized Trial of Women
- r239. The relationship of homocyteine, B12 and folic acid with the bone mineral density of the femur and lumbar spine in Turkish postmenopausal women
- r238. Effects of folate and vitamin B12 deficiencies during pregnancy on fetal, infant, and child development
- r237. Vitamin B12 Fact Sheet for Health Professionals