8 Essential Health Benefits of Vitamin B12 and Key Considerations

Vitamin B12, also known as cobalamin, is an essential micronutrient that plays a central role in supporting nerve cell function, red blood cell formation, and DNA synthesis. Since the human body cannot produce it naturally, we must obtain it through animal products or dietary supplements. For adults, the recommended daily allowance is 2.4 micrograms to ensure optimal bodily function.

Vitamin B12 offers numerous health benefits, including: supporting healthy red blood cell production to prevent megaloblastic anemia; reducing the risk of serious birth defects; maintaining bone mineral density to prevent osteoporosis; protecting eyesight against age-related macular degeneration; improving mood and aiding in depression management; protecting brain cells; combating fatigue; and promoting healthy skin, hair, and nails.

Vitamin B12 deficiency usually stems from inadequate dietary intake or poor absorption. High-risk groups include the elderly, individuals with digestive disorders (such as Crohn’s or celiac disease), those who have undergone intestinal surgery, vegans, and those on long-term medications such as metformin or proton pump inhibitors.

According to MSc. Dr. Nguyen Ngoc Tuan, the richest sources of Vitamin B12 are animal-based foods including beef, pork, liver, fish, eggs, and dairy. For vegetarians, fortified cereals or prescribed supplements are viable alternatives. In cases of impaired absorption, a physician may consider intramuscular Vitamin B12 injections to effectively address the deficiency.