Vitamin B12 is vital for several essential bodily functions, including red blood cell formation, maintaining a healthy nerve system, and nutrient metabolism. Adults require approximately 2,4 micrograms of vitamin B12 daily.

According to Times of India, vitamin B12 is crucial for the formation and development of red blood cells in the bone marrow. A deficiency can lead to the abnormal development and inefficient functioning of red blood cells, resulting in anemia. Symptoms of anemia due to vitamin B12 deficiency often include fatigue, weakness, pale skin, dizziness, or shortness of breath during physical activity. However, these symptoms can also arise from various other causes.

This vitamin protects and aids nerve signal transmission. A prolonged lack of sufficient vitamin B12 can impair nerve function. This may manifest as: numbness or tingling in the hands and feet, muscle weakness, difficulty maintaining balance, or changes in memory, concentration, and mood.

Meat and fish are rich in vitamin B12. *Photo: Bui Thuy*

Vitamin B12, along with folate, is essential for DNA synthesis and cell division. These continuous processes are fundamental for the body to produce new cells and maintain tissues. When vitamin B12 is deficient, cell division and development can be disrupted. Blood cells are notably affected, leading to characteristic changes observed in blood tests.

Vitamin B12 is involved in the metabolism of certain fatty acids and amino acids. This enables the conversion of substances from food into components necessary for the body's activities. A deficiency can cause an accumulation of certain metabolites in the body.

Certain groups face a higher risk of vitamin B12 deficiency. These include: vegans, older adults, individuals with gastrointestinal diseases or those who have undergone stomach or intestinal surgery, and people with nutrient absorption issues. Additionally, prolonged use of some medications can also affect the absorption of this vitamin, according to WebMD. Naturally, vitamin B12 is primarily found in animal-derived foods such as: meat, fish, eggs, and milk. A diverse diet helps ensure an adequate intake of this essential vitamin. Vegans can opt for cereals and plant-based milks fortified with vitamin B12.

By Le Nguyen (Compiled)