Vitamin B12
This vitamin, also called cobalamin, is one of the more mysterious of the B vitamins. Known as the "energy" vitamin, not all of the B12 functions are clear yet. This vitamin may be indirectly important in the production of neurotransmitters in your brain, such as dopamine and serotonin. These affect your moods, sleep patterns, and many other psychological functions.
Key uses of vitamin B12:
- Functions in creating nerve coverings, called myelin sheaths.
- Supports your growth, appetite, and red blood cell production.
- Clinicians use vitamin B12, often as injections, for a wide range of problems that affect your energy level, weight, and nervous system.
Where you can find it: B12 is only found in animal-based foods, such as eggs, dairy products, fish, and meats. One exception is the fermented soy product tempeh, which is rich in natural fungi and yeasts. Some studies also show that strict vegetarians can produce vitamin B12 with the help of bacteria in their lower small intestine. Nevertheless, if you're a strict vegetarian, you should be attentive to your vitamin B12 intake, and supplementation is sometimes useful.
How much to take: While only several micrograms (one milligram is 1,000 micrograms) are required to prevent deficiency, people often take up to a few milligrams without any toxicity, and some report feeling improved energy. Vitamin B12 deficiency disease is called pernicious anemia, characterized by low red blood cell count, fatigue, and neurological problems.
