Cobalamin: effects, rich foods and recommended daily amount

There are several vitamins that we find within the so-called Group B vitamins. Among these, it is also worth highlighting what is known as cobalamin, also known as b12 vitamin.

As we explained to you in a previous article in which we specifically talked about vitamin B12, it is a very essential vitamin to fight the weakness (and fatigue) of the organism, for the nervous system in good condition, and to regenerate both the bone marrow and the red blood cells themselves.

We must not forget at this point that it is essential for the proper functioning of the nervous system, memory, and to avoid the onset of depression.

Of course, we must bear in mind that vitamin C, in large doses, can slow the absorption of cobalamin.

Effects of cobalamin on health

There are several effects of cobalamin in health, since it has a diverse amount of Benefits Y properties that help the body function properly, in one way or another.

Practically, we can indicate the following effects or virtues:

  • Essential for the formation of blood, more specifically in the formation of red blood cells. This is because it is involved in the synthesis of hemoglobin. In addition, it is capable of regenerating them.
  • Prevents the onset of depression.
  • Fundamental to regenerate the bone marrow.
  • It helps in the correct functioning of the nervous system, as well as memory.
  • It maintains the nervous system in good condition, since it intervenes in the formation of myelin (a sheath that covers the nerve fibers).
  • Helps to fight the weakness and fatigue of the organism.

Foods rich in cobalamin


Quantity in mcg. per 100 g.


Recommended daily amount of cobalamin




Children13 years
46 years
7 - 10 years
0.7 mcg.
1 mcg.
1.4 mcg.
MenFrom 11 years2 mcg.
WomenFrom 11 years2 mcg.
Pregnancy2.2 mcg.
This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

Dangers of Vitamin B12 Deficiency (July 2024)