Importance of Vitamin B12 in Our Body


In India, 47% of the population is deficient in Vitamin B12. Vitamin B12 is important for proper functioning of the brain, production of healthy red blood cells and maintain nerve tissue health. This water soluble vitamin is important in the formation of the body’s genetic material – DNA & RNA. This vitamin is also essential for proper working of liver and to keep skin and hair in good condition.

Importance of Vitamin B12

Vitamin B12 Helps in Preventing Anemia and Forming Red Blood Cells

Vitamin B12 and Vitamin B9, also known as folate does not only form RBCs but ensures that the iron in the cells work well. Low levels of vitamin B12 results in megaloblastic anemia, which means that the cells are not able to carry enough oxygen throughout the body.

Vitamin B12 is Vital During Pregnancy and May Avert Major Birth Defects

Vitamin B12 maintains good nerve health and plays a vital role in the formation of DNA and RNA. Studies show that a woman requires a sufficient amount of vitamin B12 for development of fetus and brain. This vitamin reduces the risk of brain or spinal birth defect by more than 70%. 

Vitamin B12 Averts Age-Related Macular Degeneration

 Macular degeneration affects the central vision. Taking in required amount of B12 can reduce the risk of the same and keep eye-health in good check. Vitamin B12 reduces levels of homocysteine which has been associated with increasing risks of age-related macular degeneration.

Vitamin B12 Averts Risk of Osteoporosis and Maintains Good Bone Health

Over time our bones lose mineral density, making it fragile. Vitamin B12 plays an important role in maintaining good bone health and reducing any risks related to the same

Age group Recommended daily intake
Birth – 6 months 0.4 micrograms
7-12 months 0.5 micrograms
1-3 years 0.9 micrograms
4-8 years 1.2 micrograms
9-13 years 1.8 micrograms
14-18 years 2.4 micrograms
Adults  2.4 micrograms
Pregnant women  2.6 micrograms
Breastfeeding women 2.8 micrograms

Foods Rich in Vitamin B12

  • Dairy products
  • Eggs
  • Fortified cereal
  • Tuna
  • Salmon
  • Pork
  • Turkey
  • Chicken 
  • Nutritional Yeast


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