Vitamin B12

Sardines are a good source of B12

B12, the largest of the B-complex vitamins, comes in many forms. It contains a heavy metal/mineral in its molecular structure, specifically cobalt.

What is it and why is it important? 

• Vitamin B12 is involved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function.

• Vitamin B12 deficiency can contribute to anemia, neurologic disorders, and numerous other diseases. 

• Vitamin B12 is found in fortified grains, beef, daily, and shellfish, fish. It is not found in as many foods as the other B vitamins; subsequently, deficiency is more common with vitamin B12 than the others.

• Deficiency of vitamin B12 appears to vary substantially across age groups, by geographic location, and by a country’s socioeconomic status. For example, vitamin B12 deficiency in children and young adults in developed nations is between 1–3%, while vitamin B12 deficiency has been reported at approx. 70% in developing countries.

• Deficiency is more common in people who consume a vegetarian or vegan diet and supplementation should be considered among these populations. Additionally, vitamin B12 status should be checked in pregnant women as vitamin B12 status might impact fetal and infant health (NASM).