Vitamin B 12 – Meaning, Benefits, Foods, and Sources

Vitamin B complex is a collection of B vitamins that play an important role in various bodily functions, including cell health. These vitamins are not stored in the body, so they need to be daily from foods. B complex vitamins comprise 8 water-soluble vitamins, vitamin B12 being one of them. Vitamin B12 is essential for nervous system development, particularly for the brain and spinal cord, DNA synthesis, and has several other functions. This article will explore what vitamin B12 means, what are vitamin B12 benefits, vitamin B12 foods, vitamin B12 sources, what happens in vitamin B12 deficiency and how important is vitamin B12 for kids.

First let us understand what vitamin B12 means –

What is Vitamin B12?

Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, but also fortified in certain foods and available as an oral supplement or injection. Vitamin B12 is called cobalamine as it contains the mineral cobalt, compounded with vitamin B12 activity. The two metabolically active forms of vitamin B12 are methylcobalamin and 5-deoxyadenosylcobalamin¹

Vitamin B12 benefits

1. Production of Red Blood cells

Haemoglobin helps in transporting oxygen from the lungs to all the body tissues. Vitamin B12 acts as an essential cofactor in the formation of haem, the main component of haemoglobin in all red blood cells. Vitamin B12 deficiency leads to impaired red blood cell formation, causing the emergence of larger, irregularly shaped cells called megaloblasts. Vitamin B12 deficiency can cause anemia, fatigue, and low energy levels in your child.²

2. Vital for nervous system

Vitamin B12 for kids is essential as it plays a key role in the developing nervous system. It helps with brain development and promotes efficient transmission of messages by forming the sheaths around brain cells (neurons). Additionally, it supports building concentration along with overall mental ability.² This function particularly signifies importance of vitamin B12 for kids.

3. Important for bone health

Among vitamin B12 benefits, another one is bone health. It helps kids grow strong bones by promoting bone-building cells and keeping their nerves, and muscle healthy. Making sure they have enough Vitamin B12 sources, along with calcium and vitamin D in the diet, helps keep their bones strong and healthy.

4. Supports energy levels

Vitamin B12 is involved in energy production in cells by assisting in converting carbohydrates into glucose, which is then used for energy. A lack of vitamin B12 can cause fatigue, and feelings of exhaustion. Children’s bodies are constantly growing and developing, so they require plenty of energy to fuel these activities.²

5. Helps with Digestion

Digestive health also forms a part of vitamin B12 benefits list. Vitamin B12 is needed for the digestive system to function properly as it is involved in breaking down food and nutrient absorption. Vitamin B12 deficiency can lead to digestive problems, such as constipation, diarrhoea, and bloating.³

6. Supports mood

Having plenty of Vitamin B12 sources in the diet helps in neurotransmitter function in brain, which influences mood and emotional well-being. Vitamin B12 for kids is crucial as its deficiency can lead to irritability, mood swings, brain fog, and even symptoms of depression.²

7. Protects Cardiovascular Health

Vitamin B12 participates in the breakdown of a protein called homocysteine. High homocysteine levels are linked to elevated risk of heart disease and stroke. Vitamin B12 deficiency can rise homocysteine levels. Having a healthy diet which includes vitamin B12 foods, and regular physical activity helps protect the heart. ⁴

Symptoms of Vitamin B12 deficiency –⁴

Vitamin B12 deficiency can develop slowly, causing symptoms to appear gradually and worsen over time. These symptoms may include:

1. Nerve damage, numbness, or tingling in the hands, legs, or feet
2. Difficulty in walking
3. Anaemia (megaloblastic and pernicious anaemia)
4. A swollen, inflamed tongue
5. Difficulty thinking and reasoning (cognitive difficulties), or memory loss
6. Weakness
7. Fatigue

Now that we know what vitamin B12 means, vitamin B12 benefits and symptoms of vitamin B12 deficiency, let’s understand vitamin B12 sources that can be included.

Vitamin B12 sources

The two main vitamin B12 foods are dairy products milk, yogurt, cheese, non-veg foods like chicken, fish, egg, and fortified foods like cereals, yeast, plant based milks, etc.⁴

Tips to Maintain Optimal Vitamin B12 Levels

• Provide vitamin B12 foods including dairy products, eggs and meat (chicken/ fish) and if required, from fortified foods.
• Include foods rich in probiotics like yogurt, curd, buttermilk, as they support digestion and help in nutrient absorption, essential for a healthy gut, which helps in absorbing vitamin B12.
• Low Vitamin B12 means a poor intake of vitamin B12 foods, which may lead to fatigue, weakness, cognitive difficulties, and irritability. Watch out for these signs of deficiency.
• Watch for highly processed food intake as they lack essential nutrients hampering daily nutrient intake and affects the absorption of vitamin B12 in kids.

Conclusion

Vitamin B12 is an essential nutrient required for red blood cell production, nervous system synthesis, cognitive function, and energy. Vitamin B12 for kids is important for digestion and absorption of nutrients, supporting growth, particularly bone development. To prevent deficiency caused by poor lifestyle, inadequate dietary intake, it is important to include vitamin B12 foods as per the daily requirement along with a balanced diet. Sometimes, you may be unable to meet all the nutritional needs of your child. This could be due to food preferences, or often a child is not able to eat enough to satisfy needs of all nutrients. Nutritional drinks like Complan come in as a good accompaniment to a balanced diet. Complan has 63% higher protein than the other malt-based nutritional drink and has a total of 34 vital nutrients essential for your child’s growth and development.