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The 5 CRUCIAL Vitamin B12 Health Benefits For Your Body

The 5 CRUCIAL Vitamin B12 Health Benefits For Your Body

When it comes to essential vitamins, Vitamin B12 is one of the most important ones that you should not overlook. This powerhouse nutrient plays a crucial role in several body functions, including brain function, red blood cell formation, and energy metabolism. In this article, we’ll delve into the top 5 health benefits of this vitamin for your body. You will learn about the significant benefits, the ways to obtain it, and why it is essential to include it in your daily food intake.

Vitamin B12 Summary

Nutrient name:Vitamin B12
Nutrient picture:Vitamin B12
Origin:No specific country
Other names:Cobamamide,
Supplements that contain this nutrient:Fast Lean Pro natural supplement for benefiting from fasting without actually fasting.
Main benefits:Supports Red Blood Cell Formation,
Promotes Brain Health,
Boosts Energy Levels,
Supports Heart Health,
Aids in Weight Loss.
Related nutrients:Folic Acid,
Vitamin B6,
Vitamin B1.
Recipes with this nutrient:Vegan B12-Boosting Smoothie
B12-Rich Tuna and Provolone Pita
B12-Fortified Prosciutto Antipasto with Canadian Swiss Cheese

What Is Vitamin B12?

What Is Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a vital role in various body functions. This essential nutrient is necessary for maintaining healthy nerve cells, DNA synthesis, and red blood cell formation. It is also involved in the metabolism of fatty acids, amino acids, and carbohydrates. This vitamin is found in a variety of foods, including meat, fish, eggs, dairy products, and fortified cereals.

Other Vitamin B12 Names

Vitamin B12 is commonly referred to by a host of other names, including:

  • Cobamamide
  • Cobalamin
  • Cyanocobalamin
  • Hydroxycobalamin
  • Methylcobalamin

All of these options are different types of Vitamin B12, and they can all provide the necessary benefits associated with this nutrient.

The History of Vitamin B12 and its Origins

The discovery of Vitamin B12 is credited to the English physician Thomas Addison, who first described pernicious anemia in 1849. Pernicious anemia is a condition where the body is unable to absorb this vitamin from food. In the 1920s, researchers discovered that a substance in liver extract could cure pernicious anemia. Later, it was found that Vitamin B12 was the active ingredient in the liver extract.

In 1947, vitamin B12 (cobalamin) was isolated by Folkers and his team, according to studies. They produced small, glowing red crystals of the vitamin. The next year, a patient with pernicious anemia was treated with this new compound and was cured. Cobalamin was later discovered to be an intrinsic factor for growth in animals, which led to the practice of adding it to animal diets. Consequently, livestock farmers achieved significantly higher yields.

Vitamin B12 Nutritional Profile

Vitamin B12 is found naturally in animal products, including meat, fish, and dairy. It is also added to some fortified foods and dietary supplements. The recommended daily intake of this vitamin is 2.4 micrograms for adults. Furthermore, research indicates that men aged 20 and above consume an average of 5.94 mcg of this vitamin daily from food, whereas women consume 3.78 mcg. In children aged 2-19, the average daily intake of vitamin B12 from food ranges from 3.76 mcg to 4.55 mcg.

Here is a list of the amount of Vitamin B12 in different foods, including their measurements in µg per serving:

  • Mussels, blue, raw (1.0 cups, 18µg)

  • Octopus, common, raw (3.0 oz, 17µg)

  • Oyster, eastern, wild, cooked, moist heat (3.0 oz, 14.88µg)

  • Bluefish, raw (1.0 fillet, 8.09µg)

  • Herring, Atlantic, pickled (1.0 cup 5.98µg)

  • Cheese, swiss (1.0 cup, diced 4.04µg)

  • Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0″ fat, choice, cooked, braised (3.0 oz, 3.45µg)

  • Almond milk, chocolate, ready-to-drink (8.0 fl oz, 3µg)

  • Chicken, broilers or fryers, giblets, raw 1.0 unit (yield from 1 lb ready-to-cook chicken 2.62µg)

  • Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles (3.0 oz 1.61µg)

Source: United States Department of Agriculture

The Top 5 Vitamin B12 Health Benefits For Your Health

1. Aids in Weight Loss

Vitamin B12 plays a role in metabolism and energy production, which can aid in weight loss. Some studies have found that this vitamin supplementation can increase metabolism and energy levels, resulting in weight loss. However, more research is needed in this area. Furthermore, research has shown that this vitamin is important for metabolism and breaking down fat. It transforms carbohydrates into glucose, which is a primary energy source for the body. Vitamin B12 supports effective energy production by helping to metabolize macronutrients such as fats, proteins, and carbohydrates.

This might seem not real but it’s true. There is a supplement that can make you fast without actually fasting. It’s called Fast Lean Pro. With the power of Vitamin B12 and other great plants, Fast Lean Pro supplement can enable you to benefit from fasting and its great weight loss benefits without fasting at all. It’s all thanks to new studies that Fast Lean Pro’s formula is based on. In simple terms, if you are struggling to lose weight and want something effective, then Fast Lean Pro is what you need.

2. Promotes Brain Health

Vitamin B12 plays a crucial role in maintaining healthy nerve cells, which is essential for brain health. It is involved in the production of myelin, a fatty substance that covers and protects nerve cells. Research has revealed that this vitamin is crucial for the creation of red blood cells and DNA, as well as being essential in the growth and operation of brain and nerve cells. Low levels of Vitamin B12 can cause cognitive impairment, such as memory loss, confusion, and depression. So, if you want to maintain a healthy brain, make sure you are getting enough of this vitamin in your diet.

3. Boosts Energy Levels

Vitamin B12 is necessary for converting food into energy. It helps the body break down carbohydrates, fats, and proteins to produce energy. Research suggests that this vitamin is frequently marketed as an energy booster and endurance aid due to its involvement in energy metabolism. Without enough of this vitamin, you may feel weak, tired, and sluggish. Are you often feeling tired throughout the day? Make sure you are getting enough Vitamin B12 in your diet to help keep up your energy levels.

4. Supports Heart Health

According to studies, vitamin B12 is important in the metabolism of homocysteine, an amino acid that has the potential to harm blood vessels and raise the risk of cardiovascular disease. High levels of homocysteine in the blood are associated with an increased risk of heart disease. Vitamin B12 supplementation can lower homocysteine levels and reduce the risk of heart disease. This means that this vitamin can play an important role in maintaining heart health.

5. Supports Red Blood Cell Formation

Vitamin B12 is essential for red blood cell formation. It works with folate to produce healthy red blood cells. Studies show that in order for Erythroblasts to proliferate during differentiation, they need both folate and vitamin B12. When there is a shortage of folate, it can affect the synthesis of purine and thymidylate, hinder DNA synthesis, cause erythroblast apoptosis, and result in anemia due to ineffective erythropoiesis. In addition, without enough of this vitamin, your body produces abnormally large blood cells that cannot function correctly, resulting in anemia. Anemia can cause fatigue, weakness, and shortness of breath.

How To Take Vitamin B12?

Forms of Consumption

Vitamin B12 is available in various forms, including supplements, fortified foods, and injections. Supplements come in the form of pills, capsules, and sublingual tablets that dissolve under the tongue. Fortified foods include breakfast cereals, plant-based milk, and nutritional yeast.

Vitamin B12-rich Foods

The best food sources of Vitamin B12 are animal products, including meat, fish, poultry, eggs, and dairy. Plant-based sources of this vitamin are limited, but some fortified foods, such as breakfast cereals, plant-based milk, and nutritional yeast, can provide this essential nutrient.

Top 3 Tasty Recipes With Vitamin B12

Top 3 Recipes With Vitamin B12

Vegan B12-Boosting Smoothie


  • 200ml of vegetable milk (soya, oat, almond)

  • 1 serving of Chlorella Powder from EssentialSeries

  • 1 serving of Dried Coconut powder from FoodSeries

  • 1/2 frozen papaya

  • 1 kiwi


  1. Put all the ingredients into a blender.

  2. Mix the ingredients thoroughly.

  3. Use either a glass or a cup to serve.

Source: HSN Store

B12-Rich Tuna and Provolone Pita


  • 3 Tbsp (45 ml) mayonnaise

  • 2 Tbsp (30 ml) old-style Dijon mustard

  • 2 can (5 ½ oz – 170 g each) of low-sodium flaked light tuna, drained

  • 4 pita bread

  • 1 cup (250 ml) of baby spinach

  • 8 slices of Canadian Provolone cheese


  1. Mix mayonnaise and mustard together in a bowl.

  2. Stir in tuna before continuing.

  3. Put a mixture of tuna, Provolone cheese, and spinach on a pita.

  4. Roll the item tightly, then cut it into two pieces before serving.

Source: Food Network

B12-Fortified Prosciutto Antipasto with Canadian Swiss Cheese


  • 12 thin slices prosciutto

  • 12 strips Canadian Swiss cheese (about ½”/ 1cm thick)

  • 12 fresh mango

  • 12 red pepper strips

  • sprouts (watercress, snow peas, etc.)

  • freshly ground pepper


  1. Place Canadian Swiss cheese, slices of mango, and red pepper at one end of each prosciutto slice. Then add some sprouts and pepper on top. Roll up the prosciutto slices, leaving the edges open.

  2. Either serve immediately or if not ready to serve, refrigerate.

Source: Food Network

Top 3 Vitamin B12 Supplements for Improved Health

Taking a daily supplement of Vitamin B12 can be beneficial for those who don’t get enough through their diet alone. Here are the top 3 supplements of this vitamin to help you improve your overall health and well-being:

Natrol Vitamin B12 Fast Dissolve Tablets

The Natrol Vitamin B12 Fast Dissolve Tablets contain 5000mcg of B-12 which supports healthy blood cells and the nervous system. These tablets come in a delicious strawberry flavor and can be consumed without water. They are all-natural, vegetarian, and can be taken anytime and anywhere.

Natrol Vitamin B12 Fast Dissolve Tablets Main Benefits:

  • Quick Dissolve: The Natrol Fast Dissolve tablets utilize rapid dissolving technology which is 30 times faster than other pills. With this exceptional delivery method, the tablet dissolves on your tongue and can be ingested without any liquid.

  • Energy Booster: Natrol Vitamin B-12 contains active ingredients that provide a high-potency supply of B-12 to the energy pathways in our body, which helps in supporting energy production.

  • Supports a Healthy Nervous System: Natrol B-12 contains Fast Dissolving B-12 tablets with 5000mcg strength. This B-12 supplement helps in maintaining healthy blood cells and supports the nervous system’s overall health.

Natrol Vitamin B12 Fast Dissolve Tablets Price:

At $8.66, the Natrol Vitamin B-12 Fast Dissolve Tablets are a good value for the money. This high-quality product provides an easy way to get your daily dose of B-12!

Nature Made Vitamin B12 1000 mcg

The Nature Made Vitamin B12 1000 mcg Softgels assist in breaking down food to provide energy for all-day use. This B12 supplement is made from high-quality ingredients, is gluten-free, and does not contain synthetic dyes or artificial flavors. It supports energy metabolism.

Nature Made Vitamin B12 1000 mcg Main Benefits:

  • Vitamin B12 Support for Vegetarians: Vegetarians and vegans may not consume enough B12 vitamins from their diet alone, making it important for them to supplement.

  • Brain Support: The B-12 vitamin aids in maintaining healthy brain cells and producing essential neurotransmitters necessary for maintaining a good mood.

  • 100% Natural: This supplement is free of synthetic dyes and artificial flavors, and is also gluten-free.

Nature Made Vitamin B12 1000 mcg Price:

At $15.99, Nature Made Vitamin B12 1000 mcg Softgels offer great value for the money. This high-quality product provides a reliable source of B12 that is vegan-friendly and easy to take!

EZ Melts Dissolvable Vitamin B 12 Supplements

The EZ Melts Dissolvable Vitamin B12 Supplement can help you maintain your body’s optimal health by providing B12. This vegan vitamin enhances immune function and boosts mental clarity. B vitamins are crucial for overall well-being because they assist the body in breaking down food into energy.

EZ Melts Dissolvable Vitamin B 12 Supplements Main Benefits:

  • Delicious Taste: This vegan B12 vitamin supplements are sugar-free, which may seem more logical. However, the producers have still managed to create a delightful cherry flavor by using plant-based sweeteners so that they are still enjoyable to consume.

  • Easy to Take: The rapid dissolve technology of the EZ Melts Dissolvable tablets allows them to be taken without water, making them ideal for people who are on the go or don’t have access to clean drinking water.

  • Made in the USA: You can trust the consistency and quality of these vegan supplements as they are sourced globally from US-based suppliers with whom we have a personal relationship. Additionally, they are non-GMO and free of ingredients that may cause irritation such as gluten or dairy.

EZ Melts Dissolvable Vitamin B 12 Supplements Price:

At $17.99, EZ Melts Dissolvable Vitamin B12 Supplement is a great value for the money. Get all of the B-12 you need quickly and easily with this delicious, vegan-friendly supplement!

Risks of Consuming Vitamin B12 (Side Effects)

Vitamin B12 is generally safe and well-tolerated when consumed in recommended doses. However, high doses of Vitamin B12 can cause side effects, including diarrhea, acne, and skin rashes. Individuals with certain medical conditions, such as kidney disease, should be mindful of these risk factors and consult a healthcare provider before taking these supplements.

Vitamin B12 vs. Other B Vitamins

Vitamin B12 vs. Folic Acid

Vitamin B12 is crucial for brain function and the production of red blood cells and DNA. It distinctively differs from folic acid (vitamin B9) that’s needed for the formation of healthy cells, particularly red and white blood cells.

Vitamin B12 vs. Vitamin B6

When compared to Vitamin B6, B12 enhances the brain’s health and ensures the nerve cells’ smooth operation. Whereas, B6 focuses on promoting brain health and reducing symptoms of mood disorders such as depression.

Vitamin B12 vs. Biotin

While Biotin or B7 is recognized for its contribution to hair, nails, and skin health, vitamin B12’s main function is to maintain the health of one’s nervous system and help in the formation of red blood cells.

Vitamin B12 vs. Niacin

On contrast with Niacin or B3 which aids in reducing LDL cholesterol and boosting brain function, Vitamin B12 specializes in supporting the health of your nerve cells and is involved in the making of DNA and red blood cells.

Vitamin B12 vs. Vitamin B1

In comparison to Vitamin B1 or Thiamine, which converts nutrients into energy and promotes healthy hair, liver, and brain, Vitamin B12 stands out for its involvement in the synthesis of fatty acids and energy production.

Vitamin B12: Conclusion

Vitamin B12 is an essential nutrient that plays a crucial role in several body functions. It is necessary for red blood cell formation, brain health, energy metabolism, and heart health. This vitamin is found naturally in animal products, but it can also be obtained from fortified foods and supplements. If you suspect that you have a Vitamin B12 deficiency, consult a healthcare provider for an accurate diagnosis and treatment.

If you are looking for an easy, convenient way to get your daily dose of this vitamin, take a look at the high-quality supplements offered by Natrol, Nature Made, and EZ Melts. With these products, you can rest assured that you are getting all of the essential benefits of Vitamin B12 without any added risks! Get yours today and start feeling great!

You can also include folic acid supplementation when taking this vitamin for optimal benefit. This is because folic acid supplements help to reduce the symptoms of Vitamin B12 deficiency, such as fatigue and anemia.

FAQs About Vitamin B12

Q: Who is at risk of Vitamin B12 deficiency?

A: Vegans, vegetarians, and individuals with gastrointestinal disorders, such as celiac disease, are at risk of Vitamin B12 deficiency. Older adults and individuals taking certain medications, such as proton pump inhibitors, are also at risk of Vitamin B12 deficiency.

Q: Can Vitamin B12 supplements interact with other medications?

A: Yes, Vitamin B12 supplements can interact with certain medications, such as antibiotics, anticonvulsants, and chemotherapy drugs. Consult a healthcare provider before taking supplements if you are taking any medications.

Q: Can Vitamin B12 supplements cause weight gain?

A: No, Vitamin B12 supplements do not cause weight gain. However, they can increase energy levels and metabolism, which may aid in weight loss. Vitamin B12 supplements are also important for maintaining proper nutrition and preventing deficiencies, which can lead to an unhealthy weight. Talk to a healthcare provider if you have any concerns about taking Vitamin B12 supplements.

Q: Can Vitamin B12 supplements cause acne?

A: High doses of Vitamin B12 supplements can cause acne in some individuals. However, this is rare and usually resolves once the supplement is discontinued. Talk to a healthcare provider if you experience any side effects while taking Vitamin B12 supplements. It is important to follow the recommended dose and not take more than what is advised. Additionally, make sure to always choose products that are free of ingredients that may cause irritation such as gluten or dairy.

Q: Can Vitamin B12 supplements improve cognitive function?

A: Yes, Vitamin B12 supplements can improve cognitive function in individuals with a Vitamin B12 deficiency. However, more research is needed to determine if Vitamin B12 supplementation can improve cognitive function in individuals with normal Vitamin B12 levels. Additionally, supplements can help improve energy levels and mood, which may also support cognitive function. Talk to a healthcare provider if you have any questions about taking supplements for cognitive health.