Vitamin B12

Why You Need It

• Sustained Energy: It helps convert the food you eat into glucose, giving you actual energy rather than just a caffeine jolt.
• Brain Health: Essential for healthy nerve function; low levels are linked to memory issues and mood changes.
• Red Blood Cell Formation: Prevents megaloblastic anemia, a condition that makes you feel weak and tired.

Deep Dive

Vitamin B12 is unique because it relies on a protein in your stomach (intrinsic factor) to be absorbed. Without it, the vitamin passes right through you. This is why some people, especially those with digestive issues, need higher doses or injections. It acts as a cofactor in methylation, a chemical process that impacts everything from your DNA to your detoxification pathways. Think of it as the 'quality control' manager for your cells.

Natural Food Sources

Since B12 is produced by bacteria and accumulates in animal tissues, it is virtually absent in standard fruits and vegetables unless they are fortified (like nutritional yeast or fortified plant milks). Here are the best natural sources:

Supplementation

If you are vegan, vegetarian, or over the age of 60 (stomach acid decreases with age, hindering absorption), you likely need a supplement. Look for Methylcobalamin or Cyanocobalamin. Sublingual (under the tongue) drops or sprays are often more effective than pills for those with compromised digestion.