Description
"Vitamin B12" (cobalamin) is a water-soluble vitamin primarily obtained from animal-based foods such as meat, eggs, and dairy. It participates in red blood cell production and supports nerve maintenance, helping sustain metabolic function. Homocysteine regulation also relies on this vitamin, which promotes cardiovascular stability. Without sufficient intake, oxygen transport and cognitive performance may decline, particularly in plant-based diets. Unlike most water-soluble vitamins, vitamin B12 is stored in the liver, allowing the body to maintain reserves.
Functions in the Body
Category
Deficiency Symptoms
A deficiency in vitamin B12 can cause symptoms like fatigue, weight loss, constipation, loss of appetite, numbness or tingling in the hands/feet, memory problems, and depressive mood.
Synergists & Antagonists
Vitamin B12 works synergistically with vitamins B1, B3, B5, B6, B9, and C, as well as calcium, cobalt, copper, iron, and selenium, to support red blood cell formation, nerve health, and DNA production. However, excessive potassium, magnesium, zinc, and high doses of vitamin C may create antagonistic interactions, reducing B12 absorption.
Vitamin B12
Warnings
Vitamin B12 interacts with antacids, antibiotics, and chloramphenicol, potentially reducing its absorption. Long-term use of antacids or proton pump inhibitors may lead to vitamin B12 deficiency, particularly in older adults.
Food Sources
Good food sources of vitamin B12 include nutritional yeast, meat, fish, shellfish, poultry, eggs, and dairy.
Time Frame
Vitamin B12 can be consumed anytime, though it’s often recommended in the morning for energy support.
Depleted By
Factors that deplete vitamin B12 include alcohol, antacids, anticonvulsants, sedatives, nicotine, laxatives, immunosuppressants, hormone replacements, hyperuricemia medications, antidiabetics, statins, anti-cancer medications, caffeine, blood pressure medications, antipsychotics, antibiotics, antifungals, antidepressants, analgesics, anti-inflammatory medications, NSAIDs, and opioids.