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Vitamin B12: Also known as cobalamin, is a water-soluble vitamin crucial for red blood cell formation, brain function, and DNA synthesis. Unlike many other vitamins, it is not naturally synthesized by the human body and must be obtained from dietary sources or supplements.
Importance: Supports nerve function and helps prevent neurological disorders. Aids in the production of healthy red blood cells, preventing anemia. Plays a critical role in DNA synthesis and cellular energy production. Boosts mood and cognitive function by supporting neurotransmitter activity.
Daily Need: Adults: 2.4 mcg Pregnant women: 2.6 mcg Breastfeeding women: 2.8 mcg Rich Vegetarian Sources: Since Vitamin B12 is primarily found in animal-based foods, vegetarian sources include: Fortified cereals and plant-based milk (e.g., almond, soy, oat milk). Nutritional yeast fortified with Vitamin B12. Fortified tofu or tempeh.
Spirulina and chlorella: (consult a healthcare professional before use). For strict vegetarians or vegans, supplementation is often recommended to meet daily requirements and prevent deficiencies, ensuring optimal energy and brain health.