Vitamin B12

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Vitamin B12 rich foods
Vitamin B12



Vitamin B12 is essential to the functions of the brain and nervous system. One of the eight B vitamins, vitamin B12 is involved in metabolizing all the cells of the human body. It especially involves DNA regulation and synthesis and energy production. The most structurally complicated vitamin, vitamin B12 is also the largest and contains the rare element cobalt. The basic creation of this vitamin in natural environments is achieved by bacteria and algae, but may be created in the human body in combination with other B vitamins.

Vitamin B12 deficiency is caused by pernicious anemia, an autoimmune disease that destroy cells which secrete the intrinsic factor, a crucial need for the absorption of B12 vitamin in the human body. Since the discovery of vitamin B12, pernicious anemia and other deficiencies of vitamin B12 have successfully been prevented.

Health Benefits

Vitamin B12 has a variety of health benefits it offers to the health of your body including but not limited to the improved absorption and utilization of iron and beta-carotene, plays a key role in vitamin A conversion, assists in the normal production of red blood cells, boosts energy levels and the immune system, regulates blood pressure, lowers cholesterol, encourages and promotes weight loss, assists with the body’s ability to process proteins, moisturizes and adds healthy glow to the skin, fights stress, prevents Alzheimer's Disease, relieves pain from joints, joint disease and Crohn’s disease, and maintains the health of the immune system and overall emotional well-being.

Beauty Benefits

Vitamin B12 offers a variety of invaluable health benefits to the body, but it also provides numerous other beauty benefits including but not limited to the encouragement of weight loss, strengthening of nails and protection against nail breakage, moisturizes skin and add glow to the skin, has anti-inflammatory properties which calm and soothe the skin, prevents acne, regulates oil production on the skin, protect against hair loss, treats eczema and psoriasis, prevents and treats dandruff, acts as a humectants and emulsifier which promotes healthy glowing skin, and acts as a powerful antioxidant complex which protects against free radical damage and premature aging.

Food Sources

Vitamin B12 can be taken in supplements, but is readily available in various food sources and is arguably a more beneficial way of getting this vitamin and enjoying its various health and beauty benefits.

  • Fish
  • Shellfish
  • Dairy Products
  • Poultry
  • Eggs
  • Milk
  • Milk Products
  • Meats

Daily Dose Recommendations

  • Infants: 0-6 Month 0.4 Mcg/Day, 7-12 Months 0.5 Mcg/Day
  • Children: 1-3 Years 0.9 Mcg/Day, 4-8 Years 1.2 Mcg/Day, 9-13 Years 1.8 Mcg/Day
  • Adults: 14+ Years 2.4 Mcg/Day, Pregnant Women 2.6 Mcg/Day, Breastfeeding Women 2.8 Mcg/Day

Side Effects

Vitamin B12 has an extremely low toxicity rate and even large doses seem to not be harmful, but allergies for this vitamin do exist although they too are also rare. Consult your physician if you think you may be experiencing side effects, deficiencies or allergies to B12. Side effects, allergies or toxicity seem most often to occur with the administration of supplements rather than food sources.


Vitamin B12 deficiency can cause abnormal neurological and psychiatric symptoms including ataxia (shakiness), muscle weakness, spasticity, incontinence, mood disturbances or instability, hypotension, vision problems, dementia, and psychoses. Vegetarians, anemic, and the elderly are the most at risk as well as those who are in need of higher levels of B12 including hemolytic anemia, malignancy liver or kidney disease, pregnant women, thyrotoxicosis, and hemorrhage. It is important to consult your doctor before taking supplements if you think you may be deficient, especially if you already take other medications as they may have negative interactions with one another.

In general a monthly dosage by injection of B12 is 1000mcg (1mg) in the United States. In Mexico a standard dosage is 10,000mcg (10mg) found in the over the counter product called Bedoyecta Tri, produced by Grossman Labs, given also by injection, which also includes B1 100mg and B6 50mg. Much larger dosages are common outside of the United States.

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