Learning about the role vitamin B12 plays in the regulation of a healthy metabolism is paramount if you want to maintain a healthy, balanced diet.

Vitamin B12 is not a vitamin that you hear about in the way that you hear about, say, vitamin C - but it is every bit as important to your health. Vitamin B12 plays an important role in cell metabolism, DNA synthesis, the break down of fatty acids, and energy production.

So how can you make sure you're getting enough Vitamin B12 to meet your daily needs? And what symptoms might warn you of a deficiency?

The recommended daily intake for this important nutrient is 10 to 15 mg. You can get it through dietary means by making sure your diet includes meat products - and particularly liver and shellfish as they are especially good sources. You can also get this nutrient through dairy foods. Though eggs also contain high levels of the nutrient, they are unfortunately not a very good source as they contain a substance that blocks the absorption. If you are vegetarian or vegan, fortified breakfast cereals can be key to meeting your needs.

It's important to get the right amount of this nutrient because deficiency can cause anemia, and also lead to irreversible damage to key systems, like the brain and the nervous system. If you're not confident that you're getting adequate levels of this nutrient from diet alone, supplements are a good idea. Supplements come in the form of pills, both oral and sublingual, liquids, strips and injections. If you suspect you might need to take a supplement, please speak to your doctor immediately.