The most essential vitamin for mental health; B12 vitamin

Overwiew

B12 vitamin, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in many bodily functions. It is essential for the formation of red blood cells, DNA synthesis, and proper nervous system function. B12 vitamin is also important for maintaining healthy brain function and may help reduce the risk of developing Alzheimer's disease.

B12 vitamin is found naturally in animal products such as meat, fish, poultry, eggs, and dairy products. Vegetarians and vegans may be at risk of B12 deficiency, as plant-based foods do not contain adequate amounts of the vitamin. B12 vitamin deficiency can lead to anemia, fatigue, weakness, constipation, loss of appetite, and nerve damage.
B12 vitamin supplements are available in various forms, including tablets, capsules, and injections. Injections are often recommended for people with severe B12 deficiency or those who have trouble absorbing the vitamin from food or supplements.
It's important to note that taking high doses of B12 vitamin supplements is generally considered safe, as the body excretes any excess through urine. However, it's always best to consult with a healthcare professional before starting any new supplement regimen.

B12 plays important roles in brain function and is necessary for the production of neurotransmitters like serotonin, γ-aminobutyric acid (GABA), and dopamine, which play important roles in mood regulation. What’s more, B12 keeps homocysteine levels in check, which is essential for healthy brain function

Why is B12 necessary?

B12 vitamin is necessary for a number of bodily functions, including:
Formation of red blood cells: B12 vitamin is essential for the production of red blood cells, which carry oxygen throughout the body. Without enough B12 vitamin, the body cannot produce enough red blood cells, leading to anemia.
DNA synthesis: B12 vitamin is required for the synthesis of DNA, which is the genetic material that controls the body's growth and development. Without enough B12 vitamin, DNA synthesis can be disrupted, leading to abnormal cell growth and development.
Nervous system function: B12 vitamin is important for maintaining proper nervous system function. It helps to produce myelin, which is a fatty substance that surrounds and protects nerve fibers. Without enough B12 vitamin, the nervous system can be damaged, leading to neurological symptoms such as tingling or numbness in the hands and feet.
Brain function: B12 vitamin may also play a role in maintaining healthy brain function. There is some evidence to suggest that B12 vitamin deficiency may be associated with an increased risk of developing Alzheimer's disease. Overall, B12 vitamin is an essential nutrient that plays a crucial role in many bodily functions. It is important to consume enough B12 vitamin through the diet or supplements to maintain optimal health.

How can B12 be taken? What are the sources?

B12 vitamin can be obtained from a variety of dietary sources, including:
Animal products: B12 vitamin is naturally found in animal products such as meat, fish, poultry, eggs, and dairy products. These foods are the most reliable sources of B12 vitamin.
Fortified foods: Many breakfast cereals, plant-based milk alternatives, and other foods are fortified with B12 vitamin. These products can be a good source of B12 vitamin for vegetarians and vegans.
Supplements: B12 vitamin supplements are available in various forms, including tablets, capsules, and injections. Supplements can be a good option for people who are unable to get enough B12 vitamin from their diet.
It's important to note that B12 vitamin is not found in plant-based foods, so vegetarians and vegans may be at risk of deficiency if they do not consume fortified foods or supplements. Additionally, older adults and people with certain health conditions may have trouble absorbing B12 vitamin from food and may need to take supplements. If you are concerned about your B12 vitamin intake, it's best to speak with a healthcare professional who can help you determine the best way to meet your needs.

Good Sources of B12
B12 is naturally concentrated in animal foods and is added to some plant-based foods, like cereals, through food fortification. 
Here’s some of the best food sources of B12:1
Cooked beef liver: 23.5 mcg per ounce, or 981% of the DV
Cooked clams: 17 micrograms (mcg) per 3-ounce serving, or 708% of the daily value (DV)
Fortified nutritional yeast: 15mcg per 2 tablespoons, or 630% of the DV 
Cooked salmon: 2.6mcg per 3-ounce serving, or 108% of the DV
Ground beef: 2.5mcg per 3-ounce serving, or 106% of the DV
Whole milk Greek yogurt: 1.04mcg per 7-ounce container, or 43% of the DV
Eggs: .5mcg per whole cooked egg, or 19% of the DV

What happens in b12 deficiency?

B12 vitamin deficiency can cause a range of symptoms and health problems, including: Anemia: B12 vitamin deficiency can lead to a type of anemia called megaloblastic anemia. This occurs when the body does not have enough B12 vitamin to produce red blood cells properly. Megaloblastic anemia can cause fatigue, weakness, and shortness of breath.
Nerve damage: B12 vitamin is important for maintaining the health of the nervous system. B12 vitamin deficiency can cause nerve damage, leading to symptoms such as tingling or numbness in the hands and feet, difficulty walking, and memory problems.
Digestive problems: B12 vitamin deficiency can cause digestive problems such as constipation, diarrhea, and loss of appetite.
Cognitive impairment: B12 vitamin deficiency has been linked to cognitive impairment and an increased risk of developing dementia and Alzheimer's disease.
Mood changes: B12 vitamin deficiency can cause mood changes such as depression, irritability, and anxiety. If you are experiencing any of these symptoms, it's important to speak with a healthcare professional. B12 vitamin deficiency can be diagnosed with a blood test, and treatment may involve B12 vitamin supplements or changes to the diet.