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Vitamin B12 is a key input to a well-functioning body.
It can boost brain health and improve cognitive functioning.
Upping your B12 intakehas been shownto help protect your neurological health.
registered dietitian and nutritionist
B12 can up your energy levels.
Vitamin B12 can also help reduce fatigue and increase your energy levels, Kubala says.
It could help with your mood and mental health.
Kubala agrees with Cassettys take on B12 for mood-boosting benefits.
Research showsthat having low to low-normal levels of B12 increases the risk for depression, Kubala says.
B12 supports healthy fetal development.
If youre pregnant (or trying to get pregnant), you especially need to watch your B12 levels.
B12 iscritical for the development of the fetuss central nervous system, Kubala says.
The rapid growth and development of the fetus during pregnancy increases vitamin B12 needs drastically.
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5.
Its been shown to help with bone development and assist in the prevention of osteoporosis.
How much vitamin B12 should I be consuming a day?
The recommended dietary allowanceRDAfor B12 is 2.4 micrograms [mcg] per day, saysKeri Gans, RDN.
You should check with a doctor or dietitian for your own recommended intake.
A common side effect of low vitamin B12 intake ismegaloblastic anemia, says Gans.
However, as Cassetty notes, You do not want to wait for signs of this to appear.
And anyone living with a digestive condition, like Crohns disease, also puts you at risk for deficiency.
Its also lower in saturated fat.
B12 is also found in seafood, poultry, eggs, and yogurt, Cassetty adds.
If youre a vegetarian or vegan, however, fret notCassetty recommends fortified nutritional yeast for those foregoing meat.
It has a cheesy flavor and it tastes great sprinkled over popcorn or sauteed or roasted veggies.
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