The vitamin B12 , is responsible for producing energy in the body, so people who lack this nutrient constantly suffer from weakness and fatigue. This vitamin, which belongs to the B complex, converts carbohydrates into glucose and helps improve the nervous system and the cardiovascular system.

It is a nutrient that significantly helps keep blood cells and neurons in good condition, contributes to the formation of DNA, which is a genetic material that represents all the cells in the body and prevents the production of anemia and constant exhaustion.

What is vitamin B12 for?

Its main benefit is the production of energy that it provides to the body daily to lead a healthy life. This vitamin contains all the necessary nutrients to produce the red blood cells that the body needs, its fundamental element is cobalt, which is a mineral in charge of improving health in many aspects.

This vitamin is stored in the kidneys, liver, pancreas, testicles and in the brain, its storage is used in the metabolic system providing the necessary amounts for the proper functioning of the aforementioned organs and thus achieve quality of life.

The vitamin B12 , is responsible for producing adrenal hormones, metabolizes carbohydrates and fats, is responsible for forming the red blood cells, oxygenates cells, absorbs sufficient iron to avoid anemia and optimizes proper nervous system function.

Functions of vitamin B12

This vitamin fulfills a wide variety of essential functions for the proper functioning of the human body. Among them are:

Formation of red blood cells

It is one of the most important functions that the body must fulfill, since they are responsible for transporting all the oxygen necessary for the body and feeding the cells with nutrients.

Formation of genetic material

The consumption of this vitamin is essential for the manufacture of DNA and RNA in our body.

Transformation of fatty acids into energy

It generates a high percentage of vitality and energy through the nutrients that we consume that contain this valuable vitamin. Failure to provide this nutrient to the body can lead to deficiencies and symptoms of weakness.

Formation of nerve fibers

Its importance generates proper functioning in the nervous system, at all levels.

Osteoblast stimulation

It stimulates cellular activity, which is responsible for the formation of bones and the importance of a healthy bone system.

Functioning of the immune system

Depending on the amount of nutrients that are supplied to the body, people can enjoy a healthy and functional immune system.

Benefits of vitamin B12

  • It keeps the cells of our body healthy.
  • It helps favorably in problems related to the nervous system, stress and depression.
  • It transforms carbohydrates into glucose, which generates a large amount of energy for the body.
  • Protects the digestive system, controls cardiovascular disease and helps maintain proper cholesterol levels.
  • Maintains beauty and healthy appearance of hair, skin and nails.
  • Protects the body against some types of cancer.
  • Remarkably maintains fertility in both women and men.
  • It is very effective in treating Alzheimer’s disease.

Types of vitamin B12 supplements

It is very important to store the nutrients of vitamin B12 in the body, as a guarantee of leading a healthy life. This vitamin supplement can be found in the following ways:

  • Pills : it is the most comfortable and easy way to consume it, however, it must be taken into account that it is not favorable for those people who have stomach ailments, since their body will not absorb the contents of the capsule properly.
  • Drops : they are used very little, they can be administered in children and in people who have swallowing difficulties, the contradictory part of consuming it in this way is that you cannot keep an exact control of the intake of this vitamin.
  • Nasal gel : it is an excellent option for those who find it difficult to absorb them through the intestine. It is only used once a week and is administered through the lining of the nose.
  • Sublingual : it is a simple way to absorb this nutrient, its action is immediate when placed under the tongue, because it dissolves quickly.
  • Injectable : it is another alternative and the fastest way, in which it can reach the bloodstream immediately.

Foods that contain vitamin B12

There is a wide variety of foods with vitamin B12 , which are mainly found in meats. Vegetarians or vegans should look for alternatives to be able to cover the daily amount of this essential nutrient. Some of the foods that contain vitamin B12 are:


Clams, mussels and oysters, in addition to their high content of vitamin B12, contain copper, zinc and iron, which also provide many benefits to our body.

The liver

Beef, lamb, veal, turkey, goose, duck and elk liver are another source of vitamin B12 that can be consumed in stews or pate.


Contains a high protein percentage of Omega 3 fatty acids, mackerel and salmon are the fish that have the highest value of vitamin B12.


It is an exquisite delicacy that contains a high dose of vitamin B12, if you have the opportunity to consume it, you should not miss the opportunity.

Lobster and crab

It is a delicious option to consume this vitamin, it can be found in soups, baked or steamed.

The cheese

It contains a high dose of vitamin B12, protein and calcium, despite this it should be consumed in moderation, because it contains a high percentage of fat.

The eggs

Especially in the yolk, with them you can prepare delicious poached and nutritious scrambled or boiled eggs.

The meats

Consuming it is a pleasure, since there are endless recipes in which you can taste it, apart from vitamin B12, it is enriched with other nutrients such as zinc, proteins and iron.

Consequences of vitamin B12 deficiency in the body

The deficiency of vitamin B12 in the body can trigger a large number of diseases and pathologies that affect the human being physically and mentally. Some of those shortcomings are:

  • Depression caused by the lack of links made by the central nervous system.
  • The lack of vitamin B12 allows the loss of substances from the brain, which allows the loss of brain capacities and the possibility of suffering from Alzheimer’s disease.
  • Vitamin B12 helps to form red blood cells; if this nutrient is lacking, the body can enter a state of anemia and lead to cardiovascular problems.

Conclusion of the use of vitamin B12

Vitamin B12 plays a fundamental role in the proper functioning of the body. Its contribution produces a wide number of benefits for the mental and physical health of the human being. Therefore, the consumption of this valuable vitamin is very important, as it ensures a healthy life.

Samantha Robson
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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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