What is Vitamin B12?
Vitamin B12 or Cobalamin is essential for proper body functioning. It supports brain function, digestive system, nerve tissues and the production of red blood cells. Niacin and riboflavin are essential for this transformation of B12 to co-enzyme B12.
Deficiency of Vitamin B12
Vitamin B12 deficiency can lead to pernicious anaemia, nervousness, depression, skin lesion (soreness and shine on the tongue), tingling, numbness, loss of sensation in the limbs, constipation, and loss of appetite.
Sources of Vitamin B12
- Milk (Buttermilk, Cheese, Yogurt)
- Animal Meat (Brain, Liver, Kidney)
- Fish and Seafood
Requirements of Vitamin B12
B12 requirements for a normal person is 1 microgram (mg) Per day.
How Much to Get:
- Pregnant women need 2.6 micrograms daily.
- lactating women need 2.8 micrograms daily.
- Infants and children up to 10 years require 0.2 micrograms.
- adolescents need 1 microgram.