Vitamin B12, or cobalamin, is a water-soluble vitamin vital for neurological function, DNA synthesis, and red blood cell production. It is particularly important for individuals who engage in regular physical activity, as it supports oxygen transport and helps reduce fatigue and muscle weakness.
B12 plays a key role in the conversion of food into energy, particularly in the metabolism of fatty acids and amino acids. Active individuals with low B12 levels may experience poor recovery, tiredness, or reduced endurance. Since the body doesn’t produce B12, it must be obtained through diet or supplementation.
Deficiency is more common in vegetarians, vegans, and older adults, making supplementation especially relevant for those groups. Maintaining adequate levels is essential for cognitive health, nerve function, and physical performance.
Synonyms:
Cobalamin, Cyanocobalamin (synthetic form), Methylcobalamin (active form).
Benefits:
- Enhances energy production and reduces fatigue
- Supports red blood cell formation and oxygen transport
- Aids nervous system function
- Helps in DNA and protein synthesis
- May improve cognitive clarity and mood
Sources:
Found in animal products such as meat, eggs, fish, and dairy. Often included in fortified plant-based foods and supplements.
Observations:
Common in B-complex formulations and multivitamins. Typical doses range from 250 mcg to 1000 mcg. High doses are generally well tolerated. Essential for vegetarians and vegans. No major side effects in excess, though very high doses may rarely cause acne or minor gastrointestinal issues.
Related Areas of Study:
Nutrition, Exercise Physiology, Neurobiology, Hematology.