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JVitamin B12 also known as Cobalamin, is vitamin that's our body needs , but cannot produce this vitamin .

Vitamin B12 has many role in our body in impressive way, such as boosting your energy , improvi,your memory and helping prevent heart disease .

Here are most health benefits of vitamin B 12 

           # Blood cells formation and       

                     prevent Anaemia   

Vitamin B12 level cause a reduction in red blood cell formation . When you are anemic , your body doesn't have enough red blood cells to transport oxygen to your vital organs . This can cause symptoms like fatigue and weakness .

*      Prevent major Birth defects 

Studies shows that a fetus brain and nervous system require sufficient vitamin B12 level from mothet to develop properly .

Vitamin B12 deficiency in the beginning stages of pregnancy may increase the risk of birth defects . Furthermore , maternal vitamin B12 deficiency may contribute to premature birth or miscarraige . One study found that women with vitamin B12 level lower than 250 mg/dl were three times more likely to give birth to a child with birth defects , compared to those with adequate levels.

For women with a vitamin B12 defeciency and levels below 150 mg/dl the risk was five times higher , compared to women with level above 400 mg/dl.

Vitamin B12 level are key to a healthy pregnancy . There are important for the prevention of brain and spinal cord birth defects.

* May support Bone health and prevent Osteoporosis 

Vitamin B12 also support your bone health . One study in more than 2500 adults showed that people with a vitamin B12 deficiency also had lower than normal bone mineral density .

Other study have also shown that a link between low vitamin B12 levels and poor bone health and osteoporosis , especially in women .

* May Reduce Your Risk of Macular Degeneration .

Macular degeneration is an eye disease that mainly affects your Central vision . Maintaining adequate levels of vitamin B12 may helps prevent the age- related macular degeneration .

Researchers believe that supplementing with vitamin B12 may lower homocysteine, a type of amino acid that is found in your blood stream . A study involving 5000 women aged 40 or older concluted that supplement with vitamin B12 , along with folic acid and vitamin B6 , may reduce this risk .

*Improve Mood and Depression 

The effect of vitamin B12 ,may lead to decreased serotonin production , which may cause a depressed mood.

One study in people with depression and low vitamin B12 levels found that those who received both antidepressant alone.

Another study discovered that vitamin B12 defeciency was associated with twice the risk of severe depression .

* Benefits of Brain preventing the loss of Neurons .

Vitamin B12 deficiency has been associated with memory loss, especially older adults. 

One study in people with early stages dementia showed that a combination of vitamin B12 and omega 3 fatty acids supplement showed mental decline. 

Another study found that even vitamins B12 levels on the low side of normal can contribute to poor memory performance. As a result supplementing with this vitamins improve memory, even in the absence of a clinically diagnosed deficiency. 

*     Energy booster for all 

Vitamin B12 is water soluble vitamins , your body can not store extra amount.  Any excess passes through your body and is eliminated when you urinates. 

On the other hand, if you are significant in vitamin B12, taking a supplement or increasing you intake will likely improve your energy level. 

* Improving your heart health and decreasing Homecysteine

High blood levels of the common amino acids homecysteine have been linked to an increased risk of heart disease. 

If you are significantly deficiency in vitamin B12, your homecystein levels, which may become elevated. 

One study shows that vitamin B12 helps deceased homecystein levels, which may reduce your risk of hearts disease. 

* Support to healthy hair, skin and nails 

Vitamin B12 role in cell production, adequate levels of this vitamins are needed to promote healthy hair, skin and nails. 

In fact, low in vitamin B12 level can cause various dermatologic symptoms, including hyperpigmentation, nail discoloration, hair changes, vitiligo (the loss of skin color in patches)  and stomatitis (inflamed and cracked mouth corner). 

Who is at risk of vitamin B12 deficiency? 

Vitamin B12 deficiency can occur in one of the two ways. Either your diet lacks adequate amount of it or your body is anable to fully absorb it from the food you eat .

*Those at risk of vitamin B12 deficiency 

* older adults 

* people with gastrointestinal disorder, such as chohons, disease or celiac diseases 

* people who have gastrointestinal surgery, such as bariatric surgery or bowl resection surgery. 

*people on strict vegan diet. 

* Those who have take metformin for blood sugar control. 

* Those taking proton pump inhibitors for chronic heartburn. 

Vitamin B12 is only found naturally in animal products, some plant base products such as milk or grains may have been fortified with vitamin B12 ,vegan diet are often limited in this vita putting people at risk of deficiency. 

        * Vitamins B12 rich foods 

* Animals liver and kidneys 

* Sardines and shelfish 

* Tuna and trout fish 

*  Beef and salmon 

* fortified cereals (oatmeal)  yeast, 

* Fortified nondairy milk 

* Milk and dairy products 

* Eggs 

* Nuts, seed