Vitamin B12

What is it:
Vitamin B12 is a water-soluble vitamin essential for nerve health, red blood cell production, and DNA synthesis, playing a crucial role in energy metabolism and brain function and mental clarity.

Functions/Benefits:
Vitamin B12 supports brain function, prevents anemia, aids red blood cell formation, maintains nerve insulation, boosts energy metabolism, supports mood balance, and contributes to healthy memory and concentration and focus.

Food Sources:
Vitamin B12 is found in animal-based foods such as meat, fish, eggs, milk, and dairy products, as well as fortified cereals and plant-based alternatives commonly consumed by many populations worldwide.

Deficiency/Toxicity:
Vitamin B12 deficiency can cause fatigue, anemia, nerve damage, memory problems, and tingling sensations, while toxicity is rare because excess B12 is excreted in urine by the human body naturally.

Fun Factoid:
Vitamin B12 is unique among vitamins because it contains cobalt, making it the only vitamin with a metal element at its core essential for human health and biological processes overall.

Life Stage	Recommended Amount (mcg/day)
Birth to 6 months	0.4 mcg (AI)
Infants 7–12 months	0.5 mcg (AI)
Children 1–3 years	0.9 mcg
Children 4–8 years	1.2 mcg
Children 9–13 years	1.8 mcg
Teens 14–18 years	2.4 mcg
Adults 19+ years	2.4 mcg
Pregnancy	2.6 mcg
Breastfeeding / Lactation	2.8 mcg