Vitamins, Naturally: Last But Not Least, Vitamin B12 (Cobalamin)Updated a few seconds ago

Vitamins, Naturally: Last But Not Least, Vitamin B12 (Cobalamin)

If there’s one vitamin you don’t want to run low on, it’s Vitamin B12. Known as cobalamin, B12 is a powerhouse nutrient that supports energy production, nerve function, and red blood cell formation. Unlike many other vitamins, though, B12 is found exclusively in animal-derived foods, making it a critical focus for vegetarians, vegans, and anyone dealing with digestive challenges.

Let’s break down the basics of this brain-boosting, energy-elevating vitamin and where you can find it naturally.

What Does Vitamin B12 Actually Do?

Vitamin B12 is essential for keeping your nervous system sharp and your blood healthy. It's also a key player in DNA production and energy metabolism.

Here's how B12 helps you thrive:

• Supports nerve function – maintains the myelin sheath that protects nerve fibers
• Assists in red blood cell formation – prevents megaloblastic anemia
• Boosts energy production – helps convert fats and carbs into fuel
• Promotes brain and mood health – involved in serotonin and dopamine pathways
• Reduces homocysteine levels – supports cardiovascular health

Your body can store B12, primarily in the liver, but deficiency can still develop over time, especially if your diet or digestion is off balance.

Signs You Might Need More Vitamin B12

B12 deficiency is more common than most people realize, especially in older adults or those with low stomach acid, GI disorders, or a plant-based diet. Early signs may include:

• Fatigue or weakness
• Brain fog or memory issues
• Numbness or tingling in hands and feet
• Pale or jaundiced skin
• Mood swings or depression
• Shortness of breath or dizziness

Left unaddressed, deficiency can lead to long-term nerve damage, so it’s worth staying on top of your levels, especially if you fall into an at-risk group.

The Best Natural Sources of Vitamin B12

Since B12 comes only from animal-based foods or fortified products, it’s important to prioritize quality protein sources, especially if you’re limiting meat or dairy. Here’s where you’ll find it naturally:

The RDA for adults is 2.4 mcg/day, but your needs may increase due to pregnancy, aging, or absorption issues. Fortified foods and B12 supplements may be necessary for some individuals, especially vegans.

Naturally Energized, From the Inside Out

Vitamin B12 is your behind-the-scenes ally for everything from energy and focus to cardiovascular and nerve health. And while it may be harder to get from plant-based sources, it's essential for feeling your best. Choose high-quality, natural foods to meet your B12 needs—and supplement wisely when food alone isn’t enough.

Next Up in the Series: We’re all wrapped up in the B-vitamin family, it’s finally time to move away and focus on a Vitamin we all know, natural sources of – Vitamin C.