Vitamin B12 — Cobalamin
Vitamin B12 — Cobalamin
Vitamin B12, or cobalamin, is essential for healthy blood, energy and a well-functioning nervous system. It takes its name from the cobalt at the centre of its structure, and because it’s a deep red colour, it’s sometimes called the “red vitamin.” It’s unusual among the B vitamins in two ways: your body can store it (mainly in the liver), and it’s found almost entirely in animal foods — which makes it especially important to think about if you eat little or no animal produce.
What does vitamin B12 do?
Helps form healthy red blood cells
Supports the nervous system, including the protective coating around your nerves
Helps release energy and fight off tiredness
Works with folate to build DNA and new cells
Which foods are rich in vitamin B12?
Animal foods are the reliable sources: meat, fish, shellfish, eggs and dairy. Because plants don’t provide usable B12, anyone eating a vegan or mostly plant-based diet should get it from fortified foods or a supplement.
Can you have too little — or too much?
A shortage can cause tiredness, anaemia and, over time, nerve problems. Because your body keeps a store of B12, a deficiency can take months or even years to show up — which is part of what makes it easy to miss. The people most at risk are those eating plant-based diets, older adults (absorption naturally declines with age), and people with certain digestive conditions. If that’s you, it’s worth asking your doctor about a simple blood test. Excess from food isn’t a concern.
Common questions
Do vegans need a B12 supplement? Yes — because B12 isn’t reliably available from plants, a supplement or fortified foods are recommended on a vegan diet.
What are signs of low B12? Tiredness, weakness and, over time, tingling or nerve symptoms — best checked with your doctor.
This is general information to help you eat well, not medical advice. If you have a specific concern, your doctor is the best person to help.
