Vitamin B12 is responsible for proper formation of red blood cells, maintenance of healthy brain and nervous system, for converting fats into energy, for cell metabolism, for the development of nerve cells.
It occurs primarily in animal sources. Animal sources are considered the best source of vitamin B12. These include salmon, sardines, meat, eggs, cheese, milk, liver, caviar, clams, crab, beef, lamb, scallops, fortified breakfast cereals, nutritional yeast, soy milk, yogurt, trout etc.
Everyone can get the vitamin B12 by eating a varied as well as balanced diet daily. Pregnant women and lactating mothers need slightly more than normal quantities. If they are not able to get from diet go for supplements in the form of multivitamins, tablets, capsules to prevent the deficiency. Such supplements should be taken with physician’s advice.
Symptoms of deficiency of vitamin B12 are fatigue, palpitations, nervousness, sore tongue, weakness, memory problems, depression etc.
The toxicity levels are very low and there are rare allergic reactions because of vitamin B12.
