VITAMIN B12, also known as cobalamin, is one of the most important B vitamins. It has key functions in the body and is essential for maintaining good health and nervous system performance. In this article, you will learn about the sources of vitamin B12, its functions and its potential importance for athletes.

Functions of vitamin B12 in the body:

Red blood cell production. It is essential for the proper production of red blood cells, which transport oxygen to all cells in the body. Vitamin deficiency can lead to anemia, which manifests as fatigue, weakness and shortness of breath.

Nervous system function. It is important for maintaining the proper functioning of the nervous system because it participates in the production of myelin, the sheath that surrounds nerves. B12 deficiency can lead to nervous system dysfunction, such as numbness or muscle weakness.

Metabolism. Is involved in the metabolism of amino acids and fatty acids, which affects the body’s energy production.

Sources of B12:

  • meat
  • fish
  • eggs
  • dairy products

People following a vegetarian or vegan diet may find it difficult to maintain adequate levels of B12, so consider supplementation. There are also products fortified with vitamin B12, such as breakfast cereals, vegetable drinks and food yeast.

Dosage: 2.4 mcg daily