B12 for proper brain functioning

The super vitamin B12 is a multitasker. It helps regulate how you feel, how well you think, and even appetite.

Vitamin B12 is known to help the brain produce chemicals such as serotonin and dopamine, which regulate mood and anxiety.

When people don’t have enough B12 they experience symptoms such as fatigue, mouth or tongue soreness, constipation and a loss of appetite. They may be confused, have poor memory or feel depressed.

Although certain cereals and breads are often fortified with B12, animal proteins are really the only natural sources. The Dietary Guidelines for Americans recommends 2.4 mcg of B12 daily from three ounces of beef or three cups of milk. Foods rich in B12 include liver, meat, eggs, poultry, shellfish, milk and milk products such as cheese and yogurt.

The stomach acid needed to absorb B12 declines with age, disease and behavior. Heavy drinking and even potassium supplements block absorption. So can heavy use of antacids. Diseases such as celiac and Crohn’s may render people unable to absorb adequate amounts of B12 from food.