Vitamin B12 or Cobalamin

What is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is essential for the body. It is involved in many important bodily functions, including:

• Red blood cell production: Vitamin B12 is needed for the production of red blood cells, which carry oxygen throughout the body.
• Nerve function: Vitamin B12 is essential for the healthy function of the nervous system.
• DNA synthesis: Vitamin B12 is needed for the production of DNA, the genetic material of cells.
• Energy metabolism: Vitamin B12 is involved in the metabolism of carbohydrates, fats, and proteins.
• Mental health: Vitamin B12 is important for mental health, and deficiency can lead to depression and other mood disorders.

The recommended daily intake (RDI) of vitamin B12 for adults is 2.4 micrograms (mcg). Vitamin B12 is found in animal foods, such as meat, fish, poultry, eggs, and dairy products. It is also found in some fortified foods, such as cereals and soy milk.

A deficiency in vitamin B12 is rare, but it can occur in people who follow a vegan or vegetarian diet, people with certain medical conditions, such as pernicious anemia, and people who are taking certain medications, such as metformin.

How Much Vitamin B12 Do You Need?

Below are the values of Vitamin B12 recommended by NIH based on life stage.

Can You Take Too Much Vitamin B12?

Yes, it is possible to take too much vitamin B12. However, it is very rare and would require taking very high doses over a long period of time.

The tolerable upper intake level (UL) for vitamin B12 is 1,000 micrograms (mcg) per day for adults. This means that taking more than 1,000 mcg of vitamin B12 per day is unlikely to cause any harm.

Green Plants Provide Little to No Vitamin B12

You can get all the B12 you need through your diet, as long as your diet is balanced with meat, seafood, and dairy products.

If you are a vegetarian or a vegan, then you can rely on some other foods like fortified cereal and plant-based milk to get your daily B12 requirement.

There are only two vegetable-like plants that are good sources of vitamin B12 – dried seaweed and dried shiitake mushrooms. In general, fruits and vegetables are not a good source of the vitamin.

Our bodies can’t make vitamin B12 on their own, which is why it’s important to get enough vitamin B12 in our diet. Like us, animals and plants do not naturally make B12 either.

Where Does Vitamin B12 Come From?

Our bodies can’t make vitamin B12 on their own, which is why it’s important to get enough vitamin B12 in our diet. Like us, animals and plants do not naturally make B12 either.

This probably has you wondering where we all get this vitamin from. Let’s find out below!

Bacteria Makes It

Believe it or not, vitamin B12 is made by only certain types of bacteria and single-celled organisms. (1)

Some plants that live in an environment with certain bacteria are able to store vitamin B12 in their tissue. Animals that have a diet high in vitamin B12 can store it in their tissues as well.

you can get high amounts of B12 from tuna, salmon, crab, ground beef, herring, and game meat. A good rule of thumb is that you can find B12 in most animal meats and organs.

If you are a vegetarian, then you can still get a lot of vitamin B12 naturally through milk and cheese. To name a few: yogurt, 2% milk, cheddar cheese, and Swiss cheese are all good sources of B12.

Vitamin B12 in Microgreens by Variety

These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.

For More Information on Vitamin B12

Click here for more information on Vitamin B112 from the National Institute of Health.