Vitamin B12, often overlooked in daily nutrition, is gaining renewed attention for its powerful role in maintaining energy, brain function, and overall vitality. Cardiologist and functional medicine expert Dr. Alok Chopra recently called it the “unsung hero of your energy levels”, emphasizing its importance in a well-rounded wellness routine.
Why Vitamin B12 Matters
Vitamin B12, or cobalamin, is essential for:
- Red blood cell formation
- DNA synthesis
- Nerve cell health
- Energy metabolism
It acts as a coenzyme in converting proteins and fats into usable energy, making it crucial for reducing fatigue and supporting mental clarity.
How Much Do You Need?
According to Dr. Chopra and the National Institutes of Health, the recommended daily intake for adults is 2.4 micrograms. Pregnant and breastfeeding individuals may require slightly more—2.6 mcg and 2.8 mcg respectively.
Who’s at Risk of Deficiency?
Certain groups are more prone to B12 deficiency:
- Vegans and vegetarians (due to lack of animal-based foods)
- Older adults (due to reduced absorption)
- People with gastrointestinal disorders like Crohn’s or celiac disease
- Those on medications such as metformin or acid-reducing drugs
Symptoms of deficiency include fatigue, brain fog, numbness, and mood changes.
Best Sources of Vitamin B12
Animal-based foods are the richest sources:
- Beef liver and clams
- Fish (salmon, tuna), poultry, and eggs
- Dairy products
For plant-based diets, fortified foods like breakfast cereals, nutritional yeast, and plant milks are recommended. Supplements—especially methylcobalamin—are also effective and widely available.
When and How to Take It
Dr. Chopra advises taking B12 supplements in the morning for optimal absorption and energy support. Sublingual tablets, sprays, and capsules are all effective delivery methods.
Final Word
Vitamin B12 may not be flashy, but it’s foundational. Whether you’re feeling sluggish or simply want to optimize your health, ensuring adequate B12 intake could be the key to unlocking better energy and focus.
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