Vitamin B12

Vitamin B12, also known as cobalamin, is needed for DNA synthesis, the production of neurotransmitters, and fatty acid and amino acid metabolism. It is important for normal function of the nervous system via its role in the synthesis of myelin (which insulates nerve cells), and in the circulatory system in the maturation of red blood cells in the bone marrow.

Vitamin B12 has been shown to increase the numbers of immune cells circulating throughout the body as we fight against transmission and infection.

Vitamin B12 is used by every cell in the body, and low levels are associated with tiredness, fatigue and cognitive problems (including problems with mood and memory), as well as contributing to anaemia. A lack of vitamin B12 is also associated with skin hyperpigmentation, vitiligo (loss of pigmentation), dermatitis and acne.

Vitamin B12 is the most chemically complex of all vitamins, and for humans, the only vitamin that must be sourced from animal-derived foods or from supplements. It is particularly important for those who follow a plant-based diet to take Vitamin B12 as a supplement or in fortified foods. Foods rich in vitamin B12 include meat, salmon, dairy products and eggs.

One cup (240 ml) of whole milk contains 1.1 mcg vitamin B12.

The daily recommended intake of vitamin B12 is 2.4 mcg.

Benefits:

1. Supports the function of the nervous system
2. Promotes normal skin pigmentation
3. Improves production of red blood cells

Did you know…

Vitamin B12 is bright red in colour and is used in energy drinks to give them a vibrant colour.

EFSA claims

1. Vitamin B12 contributes to the normal function of the immune system.
2. Vitamin B12 contributes to the reduction of tiredness and fatigue.
3. Vitamin B12 contributes to normal energy-yielding metabolism.
4. Vitamin B12 has a role in the process of cell division.
5. Vitamin B12 contributes to normal functioning of the nervous system.
6. Vitamin B12 contributes to normal homocysteine metabolism.
7. Vitamin B12 contributes to normal psychological function.
8. Vitamin B12 contributes to normal red blood cell formation.