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Essential Health Benefits of Vitamin B12, Backed by Science

Vitamin B12 is a vital nutrient required by our body. Primarily found in animal-based sources, Vitamin B12 helps prevent conditions like anemia and boosts energy to stay energized throughout the day. Also known as cobalamin, vitamin B12 is one such nutrient that cannot be produced by our bodies naturally and needs to be resourced from supplements.

Vitamin B12 plays several significant roles in the human body, it boosts the formation of red blood cells and is also crucial for DNA synthesis. However, this is just the tip of the iceberg, let’s find out more about the health benefits of vitamin B12 in the benefits highlighted below.

Notable Benefits of Vitamin B12

  • Increases Energy

Lack of energy is a common symptom for the GenZ, thanks to their active lifestyles. Although vitamin B12 does not provide energy to the body itself, it plays a significant role in the process of energy production. Tiredness and fatigue are some of the symptoms of vitamin B12 deficiency. In such cases of deficiency, regular intake of B12 supplements can efficiently fulfill all your cobalamin requirements.

  • Promote Red Blood Cell Formation

As discussed earlier, deficiency of vitamin B12 is one of the primary causes of anemia. People with anemia do not have sufficient red blood cells for carrying oxygen to all the vital parts of the body. This, in turn, makes our body more susceptible to becoming weak and exhausted. 

Also, healthy red blood cells are round in shape and small in size, whereas a reduction in the red blood cell formation causes them to have a deformed huge structure. This structure prevents the red blood cells from moving from the bone marrow to the bloodstream, resulting in megaloblastic anemia. 

All the situations mentioned above can be easily avoided by balancing the required amount of cobalamin. If the vitamin B12 you obtain from your diet is not enough, you should start taking supplements to suffice all the requirements.

  • Supports Bone Health

Deficiency of Vitamin B12 decreases mineral bone density in adults. Poor bone health and conditions like osteoporosis are often seen in women, and to prevent it, multivitamins or vitamin B12 supplements are necessary. 

  • Prevents Depression and Improves Mood

Serotonin is the chemical that is responsible for regulating our mood, promoting happy feelings. Vitamin B12 is known to play a crucial role in the synthesis of serotonin. Decreased production of serotonin is caused by a lack of sufficient vitamin B12 in the body. 

These drugs also play a significant role in reviving your mood throughout the day. Having antidepressants with a dosage of vitamin B12 can bring out good results in terms of improving mood and reducing symptoms of depression.

  • Promotes healthy Skin, Hair, and Nails

Low-levels of vitamin B12 cause dermatologic symptoms like vitiligo, nail discoloration, hair changes, and hyperpigmentation. It is because cobalamin plays a very crucial role in cell production. Without proper cell production, various skin, hair, and nail diseases may arise. People suffering from various skin diseases can always consult with their doctor to get the best-branded vitamin supplements out there for skin and hair care.

  • Promotes Heart Health

Cobalamin is an essential substance known to improve heart health for people of all ages. Folic acid, vitamin B6, and B12 by grouping together to reduce homocysteine. Homocysteine is a protein that might build up in the blood and damage the arterial walls. This process plays a significant role in causing various heart diseases.

So, a sufficient amount of Vitamin B12 and B6, along with folic acid, is required to prevent any risk of heart diseases.

  • Improves Oral Health

One of the lesser-known benefits of vitamin B12 is that it improves oral health. A slight deficiency of the vitamin causes tongue inflammation, also known as glossitis. In this condition, the tongue might appear a bit swollen and red. Tony bumps along the edges of the tongue also might appear, and taste buds may start disappearing. The key is to keep having enough amount of vitamin B12 supplements to help improve oral health.

  • For Pregnant Women

In the early stages of pregnancy, women require to have increased levels of vitamin B12. It is crucial to have sufficient vitamin B12 to have a healthy pregnancy period. It can prevent miscarriages and premature birth.

It also helps to develop a healthy brain and nervous system of the fetus by decreasing the risk of critical congenital disabilities like neural tube defects. 

Doctor's Advice:

“People who really need B12 don’t get it, and those who don’t need it, like athletes, often take huge doses — 2,000 or 5,000 micrograms a day. We don’t know what such doses can do in the long run. If an older person has low-ish B12 levels, I don’t object to taking 500 or 1,000 micrograms a day, but 5,000 is ridiculous,” says Dr. Ralph Carmel, a retired hematologist now affiliated with New York University.



Elements like vitamin B12 are versatile, as we can see from the points mentioned above that it helps in a lot of causes. The idea is to have recommended daily intake of vitamin B12 as per our BMI, age, and gender. However, if the conditions you are affected with, persist, you should immediately consult with your doctor to determine the reason even after taking supplements.