Vitamin B12 (Cobalamin)
Overview
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays multiple critical roles in brain health. It is an essential cofactor in the remethylation of homocysteine to methionine, working with B6, B2, and folate in methylation processes that support neurotransmitter synthesis. B12 is crucial for myelin synthesis and maintenance, and plays a vital role in mitochondrial energy production through the conversion of methylmalonyl-CoA to succinyl-CoA. B12 deficiency can lead to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic. B12 is commonly deficient in vegetarians and vegans, as it is primarily found in animal products, though chlorella contains bioavailable B12.
Recipes
5 recipes containing this substance
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Foods
17 foods containing this substance
Beef
High creatine, CoQ10, heme iron, and complete protein
Chicken
Complete protein with niacin, zinc, and tryptophan
Chlorella
Algae with bioavailable true vitamin B12 and antioxidant support
Clams
High taurine and B12 content
Duckweed (Wolffia globosa)
Same as Mankai - functional plant with B12 and iron
Eggs
Complete protein with choline, B vitamins, and phospholipids
Fortified Plant Milks
Plant-based milks fortified with B12, D, and sometimes iodine
Liver
Nutrient-dense organ meat with bioavailable B12, retinol, iron, and CoQ10
Mankai (Duckweed)
Functional plant food with iron and B12 for vegan nutrient gaps
Milk
Complete protein, nicotinamide riboside, and calcium
Nutritional Yeast
Fortified yeast providing B12, B6, and NAD+ precursors
Organ Meats
Nutrient-dense offal including liver, heart, kidney
Oysters
Highest zinc content among common foods
Salmon
Oily fish rich in EPA/DHA, protein, and B vitamins
Sardines
Small oily fish rich in EPA/DHA, CoQ10, and calcium
Turkey
High tryptophan and niacin for serotonin synthesis and NAD+ production
Yogurt
Fermented dairy providing probiotics and complete protein
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Methylation | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B6, B2, and folate; contributes meaningfully to homocysteine reduction, especially in combination with omega-3 fatty acids | |
| Mitochondrial Support | Crucial role in conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic | |
| Neurochemical Balance | Supports neurotransmitter production through methylation; essential for myelin synthesis |
References
- B vitamins, particularly B6, B2, folate (5-MTHF), and B12, are essential cofactors in remethylation of homocysteine to methionine, which is converted to SAMe
- Adding B12 to folic acid supplementation gives an additional ~7% reduction in plasma homocysteine over folate alone Collaboration 1998
- While folate is normally considered the primary nutrient for homocysteine reduction, long-chain omega-3 fatty acids and vitamin B12 also contribute meaningfully; B12+fish oil lowered plasma homocysteine by 39% Tao Huang et al. 2015
- B vitamin supplementation slowed cognitive decline only in participants with adequate omega-3 status, supporting a nutrient synergy model Oulhaj et al. 2016
- B12 is crucial for conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic Pawlak et al. 2013
- B12 deficiency may lead to dementia and psychosis, suggesting a broader dependence of the brain on B12; commonly deficient in vegetarians Pawlak et al. 2013
- Research indicates that deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms Razavinia et al. 2024
- Small intestinal bacterial overgrowth (SIBO) impairs absorption of vitamin B12, iron, and tryptophan, depriving the brain of essential neurotransmitter precursors
- Chlorella contains bioavailable, true vitamin B12 (cobalamin), confirmed in animal feeding trials, while spirulina is dominated by pseudovitamin B12 analogues, which are inactive in humans Watanabe et al. 2002
- Vegetarians in their 80s had higher odds of cognitive impairment compared to omnivores, likely due to deficiencies in B12, EPA/DHA, and zinc Jigeer et al. 2025
- Vegan diets can lack vitamin B12, vitamin D, DHA, and certain minerals, all of which are critical for brain health Katonova et al. 2022