Vitamin B12: The essential nutrient behind energy, cognition, and nerve health

Vitamin B12, also known as cobalamin, is a water-soluble B vitamin that plays a pivotal role in overall health and well-being.

- DR ANISH DESAI

Found naturally in animal-based foods such as fish, shellfish, red meat, liver, poultry, eggs, and dairy products like milk, yogurt, and cheese, it is crucial for the formation of red blood cells, DNA synthesis, and neurological development.

For individuals avoiding animal products, B12 is added to fortified foods such as breakfast cereals, nutritional yeast, and plant-based milks like soy or rice milk.

Unlike many nutrients, vitamin B12 must bind to a protein called intrinsic factor produced in the stomach for proper absorption in the small intestine. However, supplements and fortified foods contain B12 in its free form, which may be more readily absorbed, especially in individuals with impaired digestion or low stomach acid.