Vitamin B12 (Cobalamin)

Vitamin B12 is essential for our health because it helps produce healthy red blood cells and supports DNA synthesis. We mainly get it from consuming animal products like meat, eggs, fish or dairy. An interesting fact: Hydrochloric acid (in our stomach) works together with proteins during digestion to make it available for the body’s use. Additionally, intrinsic factor -- a transport molecule produced by the parietal cells of the stomach—helps B12 get absorbed by cells lining the ileum section of the small intestine.

Vitamin B12 is a nutrient that plays some very crucial roles in our body. Adequate levels of this nutrient can help you prevent chronic cardiovascular diseases which includes conditions affecting heart and vessels. It also plays an important role in supporting memory, concentration and overall brain health.

When taken in appropriate doses, vitamin B12 supplements are generally considered safe for consumption. The recommended daily amount of vitamin B12 for adults is 2.4 micrograms, and higher doses have been found to be safe. It's important to note that your body absorbs only the necessary amount of vitamin B12 and any excess is excreted through urine.

While there are no specific groups that need to avoid vitamin B12, it is crucial for individuals who follow a strict vegetarian or vegan diet to ensure they obtain sufficient amounts of this nutrient. Since vitamin B12 is primarily found in animal-based foods, those who exclude or limit such foods from their diet may be at a higher risk of deficiency. Consulting a healthcare professional or registered dietitian can help in developing a suitable dietary plan.

There are various foods that are significant sources of Vitamin B12. Out of those, fish like salmon and trout are probably the richest source of the vitamin. Other meats that are high in the vitamin are oultry and beef. For people who are vegetarian and vegan, seaweed, mushrooms are a rich source of B12. Dairy products like cheese, yogurt which form a part of most Indian diets also contain some amounts of B12.