Vitamin B12, also known as cobalamin, is essential for health. Our body uses it to create red blood cells, it is involved in nerve function and in the creation of DNA . Poultry, meat, fish, and dairy are among the best sources of vitamin B12.
Although vitamin B12 is found mostly in foods of animal origin, its origin is bacterial. It is produced by bacteria, especially those that live in the soil, that animals ingest while grazing. This, however, has changed over the years and today soils are poor in bacteria and vitamin B12. The solution is to feed cattle with feed supplemented with this vitamin or by injecting it directly. In the case of vegetarians and vegans, the contribution of vitamin B12 will be easily achieved through a supplement , which will be mandatory yes or yes. There are also cases in which, consuming foods of animal origin, supplementation is necessary, such as in those over 50 years of age, after having undergone stomach or intestinal surgery or if they suffer from digestive diseases such as celiac disease or Crohn’s disease.
Here are three scientifically backed ways that B12 is good for you.
1. It can prevent osteoporosis . A study published in the Journal of Bone and Mineral Research found that people with higher levels of vitamin B12 also had higher bone mineral density.
2. It can improve cognition. A study published in the American Academy of Neurology showed a link between B12 markers in the body and an improvement in cognitive function and brain volume. Another study linked low vitamin B12 levels to poorer memory performance and learning ability.
3. It can reduce depression. Multiple studies have found correlations between B12 deficiency and depression. One study, published in the Open Neurology Journal found that 100% of depressed people who were treated with vitamin B12 supplements showed a decrease in depression symptoms after three months.
Although in general B12 supplementation is safe , it is recommended that you do not do it on your own but with the advice of a healthcare professional.
If you’ve decided to start a vegan or vegetarian diet, experts recommend supplementing from the get-go. Although this vitamin can be obtained by consuming eggs and dairy (in the case of ovolacteovegetarians), the amount in them is insufficient. Also if you consume meat and / or fish in a timely manner.
