What Does Vitamin B12 Do?

Vitamin B12 is one of the most important nutrients for maintaining energy, supporting the nervous system, and keeping the body’s blood cells healthy. It is a water soluble vitamin that plays a central role in several essential processes, from producing red blood cells to ensuring our brains and nerves function properly. Unlike some other vitamins, vitamin B12 can only be found naturally in animal-based foods, which makes it a common nutrient of concern for vegetarians and vegans. Understanding what vitamin B12 does helps explain why it is so vital for daily health and long-term wellbeing.

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Energy and Red Blood Cell Production

One of the best known roles of vitamin B12 is its contribution to energy production. It helps the body form red blood cells, which carry oxygen around the body. Without enough vitamin B12, red blood cells can become abnormally shaped and less effective at transporting oxygen. This can lead to tiredness, weakness, and a condition known as megaloblastic anaemia. By ensuring healthy red blood cell formation, vitamin B12 supports the steady supply of oxygen needed for everyday energy and vitality.

Nervous System Support

Vitamin B12 is essential for the maintenance of the nervous system. It helps produce the protective covering around nerves, known as the myelin sheath, which ensures signals between the brain and body travel smoothly. Without adequate vitamin B12, nerve function can become impaired, leading to symptoms such as tingling in the hands and feet, difficulty concentrating, and in severe cases, memory problems. This link between vitamin B12 and brain function is one reason why it is so closely associated with mental clarity and neurological health.

DNA Synthesis and Cell Division

Every cell in the body relies on DNA to function and replicate. Vitamin B12 plays a key role in DNA synthesis, which makes it crucial for cell division and the production of new cells. This is particularly important in tissues where cells are replaced rapidly, such as the skin, gut lining, and bone marrow. A deficiency in vitamin B12 can affect the renewal of these tissues, leading to noticeable health problems over time.

Mood and Mental Wellbeing

There is growing awareness of the link between vitamin B12 and mental wellbeing. While it is not a treatment for mental health conditions, research suggests that low levels of vitamin B12 may contribute to mood changes and feelings of low energy. This is partly due to its role in producing neurotransmitters that influence mood regulation. For many people, maintaining healthy levels of vitamin B12 can play a supportive role in overall emotional balance.

Where Does Vitamin B12 Come From?

Vitamin B12 is naturally found in animal-derived foods such as meat, fish, eggs, and dairy. In the UK, fortified foods such as plant-based milks, breakfast cereals, and nutritional yeast also provide a reliable source, which is especially important for those following vegetarian or vegan diets. Because the body stores vitamin B12 in the liver, it can take time for symptoms of deficiency to appear, but once stores run low, supplementation may be required to restore balance.

Who Is Most at Risk of Deficiency?

Certain groups are more likely to be low in vitamin B12. Vegans and vegetarians who do not consume fortified foods or supplements may be at risk, as plant foods do not naturally contain this vitamin. Older adults are also more vulnerable because the body’s ability to absorb vitamin B12 decreases with age. People with digestive conditions that affect nutrient absorption, such as coeliac disease or Crohn’s disease, may also be more likely to develop a deficiency. Recognising these risk factors is important for ensuring the body gets enough of this vital nutrient.

Recommended Intake and Supplementation

In the UK, adults need about 1.5 micrograms of vitamin B12 per day. Most people who eat a varied diet that includes animal products will meet this requirement without difficulty. For those who avoid animal-based foods, fortified foods or supplements are an essential way to ensure adequate intake. Vitamin B12 is commonly included in multivitamins and can also be taken as an individual supplement, either in tablet, spray, or gummy form.

The Everyday Benefits of Vitamin B12

From boosting energy through its role in red blood cell production to supporting the brain and nervous system, vitamin B12 is one of the most important nutrients for daily health. It also contributes to DNA synthesis, helps regulate mood, and keeps the body functioning smoothly at a cellular level. By including sources of vitamin B12 in the diet or turning to supplementation when needed, it is possible to maintain healthy levels and enjoy the benefits that come with it.

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