Increase energy, improve memory
According to the US National Institutes of Health (NIH), vitamin B12 not only helps maintain healthy nerve cells and red blood cells but also plays a key role in the synthesis of DNA, a genetic material found in all body cells.
Vitamin B12 deficiency can cause serious effects on the nervous system and brain function.
Common symptoms include paralysis, muscle weakness, loss of balance, mood disorders, depression, anxiety, confusion and even memory loss.
More seriously, if not detected and treated promptly, B12 deficiency can leave permanent nerve damage.
Dr. Alok Chopra, Director and Cardiologist at Aashlok Hospital in New Delhi, India, said vitamin B12 is a "silent hero of energy levels".
Mr. Alok Chopra emphasized that this vitamin contributes to improving cognitive function, enhancing memory, supporting stable mood and reducing prolonged feelings of fatigue.
Vitamin B12 plays many essential roles such as:
- Supports the formation of red blood cells.
- Prevent anemia.
- Enhances brain and memory function.
- Participating in DNA synthesis.
- Necessary for nervous system health.
- Helps regulate mood and prevent fatigue.
Food sources rich in vitamin B12
The body cannot synthesize vitamin B12 on its own, so it needs to be supplemented from food. Sources rich in B12 include: red meat, fish, eggs, milk and dairy products...
For vegetarians or vegetarians, vitamin B12 supplementation is more challenging. In this case, Dr. Alok Chopra recommends using foods that have been supplemented with micronutrients such as breakfast cereals, plant milks, or using supplements in the form of tablets.
The World Health Organization (WHO) defines fortified foods as products added to micronutrients such as vitamins and minerals to improve nutritional value, especially for groups at risk of deficiency.
Reasonable dosage and timing of supplementation
It is recommended that adults consume about 2.4 micrograms (mcg) of vitamin B12 per day.
In case of deficiency, a doctor's prescription is needed to take additional tablets. Dr. Alok Chopra also notes that the best time to take vitamin B12 is in the morning, when the body's absorption is higher, while helping to increase energy levels for the whole day.
Don't let deprivation silently sabotage your health
Although it is a small nutrient, the role of vitamin B12 in overall health is huge.
Vitamin B12 deficiency not only affects memory and clarity, but also reduces quality of life.
Therefore, supplementing vitamin B12 properly is one of the simple but effective ways to maintain a healthy body, a alert and energetic mind every day.
