Vitamin B12, what is it and what are its benefits?

Within the group of so-called B vitamins , which play a fundamental role in the proper functioning of the nervous system, is the one we want to introduce you to today. We're referring to vitamin B12 . Specifically, what we aim to do with this article today is for you to discover it in depth, through its functions and benefits.

What is vitamin B12 and what functions does it perform?

The first thing you should be aware of is that it's a water-soluble vitamin that performs very important functions for our body. Specifically, in addition to helping the nervous system stay in perfect condition, it promotes the production of red blood cells and contributes to DNA production. But that's not all, as it also becomes a great ally in preventing what is known as megaloblastic anemia. Where is it found? Primarily in foods of animal origin. Hence, it is recommended to consume them to ensure the body's daily dose of B12. In this case, it should be noted that adults need 2.4 micrograms per day.

The main benefits of vitamin B12

In the previous section, we've explained not only what it is but also what its functions are in our bodies. But we can't overlook the fact that getting the right dose of it in our bodies also allows us to benefit from other truly significant benefits, such as the following:

• It helps improve our skin, hair, and even the condition of our nails.
• Ensure that we have the necessary energy.
• It promotes muscle regeneration.
• It strengthens the defenses we have in the body.

How to take vitamin B12?

As we've mentioned, vitamin B12 must be present in our bodies to perform its important functions. For this reason, we must include foods rich in it in our diet, especially if we have a deficiency that manifests itself through symptoms such as rapid heartbeat or dizziness. Specifically, we should know that among the foods that can provide us with the highest amounts of vitamin B12 are the following:

• Offal such as liver and kidneys. This category also includes brains, tongue, and sweetbreads.
• Among fish, there are several species rich in B12, with sardines being the most important in this regard. However, we mustn't forget that mackerel, herring, tuna, cod, swordfish, and pomfret also contain high amounts of it.
• Meat is another product to consider. More specifically, it should be noted that the most interesting meats in terms of their nutritional value are rabbit, pork, and lamb.
• You may not know it, but seafood is also very rich in vitamin B12, especially clams, oysters, and mussels.

In addition to the foods we've mentioned, there are others that shouldn't be overlooked. We're referring to eggs, cheese, milk, soy, and some cereals, for example. Of course, we can't overlook the fact that vitamin B12 supplements are also available on the market. At Be Levels , for example, we currently have B Complex Vitamins available to our customers. This contains methylated B vitamins for better absorption, including the one we're discussing here. This product is sold in capsules, is suitable for vegans, and requires a single dose per day.

Important facts to keep in mind about B12

So far we have presented the most relevant aspects of this vitamin, but it is important not to overlook other equally significant aspects:

• Loss of memory, tingling, weight loss, and even weakness when walking are other symptoms that may indicate a B12 deficiency. In this case, to confirm this is the problem, it's advisable to see a doctor and have a blood test done to clarify any doubts.
• Those most likely to be deficient in this vitamin are those over 50, those with celiac disease, those who follow a vegan diet, and those with Crohn's disease.
• Similarly, excessive levels of it should be avoided since recent studies, as indicated by the National Institutes of Health , have established that they can increase the risk of suffering from cancer.