Originally Posted On: https://herbaloasis.com/blogs/news/benefits-of-vitamin-b12-mood-cognitive-health-and-more

Benefits of Vitamin B12: Mood, Cognitive Health, and More

Vitamin B12 is an essential nutrient and ingredient in all of our beverages at Herbal Oasis. When you do not get enough B12, it can affect how you feel and think. We will explain what B12 does, how it helps mood and brain function, and easy ways to make sure you get enough every day.

What Is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Your body does not store much B12, so you need to eat foods with B12 often. Animal foods are the main sources, but some plant-based foods have B12 added.

B12 helps your body in many ways. It keeps your nerves healthy, makes red blood cells, and helps your body turn food into energy. You might feel tired or have changes in how you think or feel if you don’t get enough B12.

Your body uses B12 for several important tasks:

• Making red blood cells: B12 helps your body make healthy red blood cells, which carry oxygen all over your body.
• Keeping nerves healthy: B12 supports your nerves, which send messages between your brain and body.
• Making DNA: B12 is needed to make DNA, the blueprint for your body.
• Using food for energy: B12 helps your body turn food into energy you can use.

Vitamin B12 and Mood

Many people notice that getting enough B12 helps them feel better overall. B12 helps make certain brain chemicals that affect your mood. If B12 levels are low, some people may feel down or notice changes in their mood.

Eating foods with B12 or taking a vitamin B12 supplement can help keep your mood steady. If you feel low for a long time, talk to your doctor. They can check your B12 levels and help you come up with the best plan.

Vitamin B12 and Cognitive Health

B12 is important for your brain. It helps with memory, focus, and thinking clearly. Studies show that people with low B12 may have trouble remembering things or staying focused. Getting enough B12 can help keep your mind sharp.

Older adults are more likely to have low B12, so it is extra important for them to check their levels. Eating foods with B12 or taking a supplement can help support brain health as you get older.

How to Get Enough Vitamin B12

There are many easy ways to get enough B12. Most people do this by eating a balanced diet.

Here are some good sources:

• Meat: Beef, chicken, and turkey are good choices.
• Fish: Salmon, tuna, and sardines are rich in B12.
• Eggs: Eggs are a simple way to add B12 to your meals.
• Dairy products: Milk, cheese, and yogurt have B12.
• Fortified foods: Some breakfast cereals, plant milks, and nutritional yeast have B12 added.

Those with dietary restrictions sometimes have trouble with their B12 intake. If you don’t eat animal products, look for fortified foods or talk to your doctor about a B12 supplement.

There are a few other groups who need to pay special attention to their B12 levels. Older adults may not absorb B12 as well as they age, which can cause a deficiency.

Some health issues can make it harder for your body to absorb B12, while certain medicines can affect how your body uses this nutrient.

If you do not get enough B12, you may notice some changes. Here are the most common signs:

• Feeling tired or weak
• Trouble remembering things
• Numbness or tingling in hands or feet
• Changes in mood

How Much B12 Do You Need?

Most adults need about 1.5 micrograms of B12 each day. If you eat meat, fish, or dairy, you can usually get enough from your diet. If you are older or do not eat animal products, you may need to pay extra attention to your intake.

If you do not get enough B12, your body may not make enough red blood cells. This can make you feel tired and weak. You may also notice changes in how you feel or think. If low B12 is not treated, it can affect your nerves and brain.

B12 is a water-soluble vitamin, so your body gets rid of extra amounts in your urine. It’s rare to get too much B12 from food or supplements, so most people don’t have to worry about taking too much.

Tips for Adding More B12 to Your Diet

Here are some easy ways to get more B12:

• Start your day with fortified cereal: Pick a cereal with B12 added.
• Add fish to your meals: Try salmon or sardines for lunch or dinner.
• Snack on yogurt or cheese: These are tasty and good sources of B12.
• Try eggs for breakfast: Eggs are quick and easy to make.
• Check labels: Look for foods with B12 added if you do not eat animal products.

Coming up with a meal plan is an easy way to make sure you get enough of this essential nutrient every day. Here are some ideas to help you incorporate B12 into your diet:

• Breakfast: Fortified cereal with milk, or scrambled eggs with toast
• Lunch: Tuna salad sandwich, or yogurt with fruit
• Dinner: Grilled salmon with vegetables
• Snacks: Cheese and crackers

Vitamin B12 Supplements 

Vitamin B12 is good for your brain, your happiness, and your health in general. A balanced meal with meat, fish, eggs, or dairy is what most people need to get enough B12. If you don’t eat animal products, look for fortified foods or talk to your doctor about taking a vitamin B12 supplement.

Every day B12 can help you feel great and keep your mind sharp. If your mood or thoughts change, talk to your doctor about getting your B12 levels checked. Getting the B12 your body needs is easy if you make a few simple changes to what you eat everyday.