Why We Should Probably Increase our Vitamin B12 Consumption

Vitamin B12, or cobalamin, is an essential nutrient that our body needs for DNA synthesis, energy production, and maintaining healthy cells. Unfortunately, our body cannot produce this vitamin naturally and can only absorb it from food or health supplements.


The Recommended Dietary Allowance (RDA) of vitamin B12 is 2.4 mcg for adults over 19. For pregnant and lactating women, the daily intake is slightly higher.


Animal products, such as milk, meat, poultry, fish, etc., are good sources of vitamin B12. In addition, fortified breakfast cereals, plant-based milk, nutritional yeast, etc., also contain this vitamin. Therefore, including these foods in your diet is an excellent idea to ensure that your body gets the required amount of this essential nutrient. 


The lack of vitamin B12 may be the cause of fatigue, poor brain and blood health, and can lead to low bone density. Here is why you should seriously consider consuming food rich in vitamin B12.


Reasons For Increasing Your Vitamin B12 Intake

  1. Can Help Prevent Anemia

Vitamin B12 plays an essential role in stimulating the formation of red blood cells in the body. Its deficiency may hamper the development of healthy RBC, making them larger and irregularly shaped.


The deformed RBC fails to enter the bloodstream from the bone marrow to supply oxygen to the body, leading to megaloblastic anemia. This condition may be characterized by fatigue, paleness, and loss of appetite.


  1. Good For Maintaining Brain Health

Regular intake of vitamin B12 can positively affect brain health. For example, it can help repair nerve damage and improve brain function in people suffering from dementia or loss of memory.


A study published in 2020 also provides strong evidence that vitamin B12 can help improve symptoms in patients with cognitive impairment, although further research is needed on this topic.

  1. Helpful In Improving Symptoms Related To Depression

Vitamin B12 has also been found to be effective in treating mental conditions such as depression. This is because this vitamin helps in synthesizing serotonin and dopamine, which play an active role in regulating our mood.


Vitamin B12 deficiency can affect the serotonin levels in the body, which may cause depression, anxiety, or insomnia. However, clinical trials have also shown that vitamin taking B12 supplements along with antidepressants can lead to significant improvements in symptoms of depression.


  1. Supports Healthy Bones

Stronger and healthy bones are less prone to fractures or osteoporosis. While there is no known evidence that vitamin B12 can increase bone mineral density, it plays a vital role in maintaining bone health.


Studies have shown a direct relation between vitamin B12 concentrations and bone mineral density. Furthermore, people with a lesser nutrient concentration have been found to have a lower average bone density, irrespective of gender. While more research is needed to establish the facts, the current evidence points to the efficacy of vitamin B12 in preventing bone deterioration.


Summing Up

To conclude, regular intake of vitamin B12 in the recommended amounts can positively affect our overall health. If you cannot include foods rich in this essential nutrient in your daily diet, you can easily opt for vitamin supplements to make up for the deficiency.