Vitamin B-12 Benefits, Importance and What are its Sources?

Vitamin B-12 is called as cyanocobalamin. This vitamin is water soluble. It plays a vital role in normal heart functions and production of blood. It is also very essential for cell metabolism.

It has a really complex structure and packs in one of the rarest element on the earth, which is cobalt. As its really hard for the body to manufacture this vitamin by itself, this is usually supplemented through foods and medicines. It was discovered due to its relation with one of the most common diseases which is anemia. This vitamin is manufactured by good bacterias in the body. It gets mixed with protein and plays a major role in absorbing nutrients.

Problems that occurs due to Vitamin B-12 Deficiency

  • Problems in nervous system ( problems like numbness, feeling of poking in hands and legs)
  • Physical fatigue
  • Constipation
  • Lack of hunger
  • Weight loss

Prolonged deficiency of this vitamin can affect spinal cord in people who are over 50 years of age.

How much of Vitamin B-12 do we need

According to FBA, we need 6 micrograms of Vitamin B-12 every day.

Pregnant ladies, new mothers, diabetes patients and those who are over 50 years of age can take Vitamin B-12 tablets, with Doctors advice. It can also be taken as injections.


  • Fish, meat, chicken, liver, eggs
  • Cow’s Milk and Milk Products
  • Sprouts
  • Soya

Vitamin B-12 is mainly found in non-vegetarian foods. It is destroyed while fermenting milk. Sunflower oil, Soya milk, and cheese are rich in this vitamin.