Vitamin B12 is an essential nutrient that cannot be produced by our bodies so it must come from either the foods that we eat or from supplements. Vitamin B12 is a water-soluble vitamin and is necessary for the normal function of nerve cells and for healthy brain function. It is also required for DNA synthesis. The daily recommended intake is around 2.4 mcg but slightly higher for pregnant and breastfeeding women. Those at risk for developing a Vitamin B12 deficiency include vegans, vegetarians, pregnant or breastfeeding women and older adults. Those with gastrointestinal disorders like Crohn’s disease or celiac disease may also be at risk.
Vitamin B12 Deficiency?
The first symptoms of deficiency may be changes in mood, fatigue, weight loss and tingling in the limbs. Other symptoms might include loss of appetite, trouble thinking, poor memory, loss of balance, a sore mouth and constipation. Anemia, yellowed skin, paranoia and hallucinations could also indicate a Vitamin B12 deficiency. The symptoms may develop over several months. Vitamin B12 deficiency also carries a risk of permanent nerve and brain damage.
Vitamin B12 deficiency affects a signification percentage of the population yet many of those with a deficiency may be unaware. If you notice any of the symptoms associated with Vitamin B12 deficiency visit a healthcare professional for consultation. This is especially true if you are in the high-risk category of persons listed above. The doctor may order a blood test to confirm a Vitamin B12 deficiency.
In addition, some medications are thought to affect the body’s absorption of Vitamin B12. These include some anti-acid medicines, some cholesterol medications and the diabetes drug metformin. Potassium supplements as well as heavy alcohol consumption are also believed to affect absorption of Vitamin B12 by the body. It is also recommended to take Vitamin C about 2 hours or more after Vitamin B12 to avoid possible interactions.
What are the Benefits of Vitamin B12?
1. Helps Produce Red Blood Cells and Prevent Anemia
Vitamin B12 is required for the production of a healthy level of red blood cells. A low level of vitamin B12 leads to a reduction in red blood cell formation and also prevents proper development of the cells. Vitamin B12 aids in the prevention of a specific type of anemia known as megaloblastic anemia. Megaloblastic anemia has symptoms like fatigue and weakness.
2. May Help Prevent Major Birth Defects
Studies have revealed that adequate levels of Vitamin B12 are required for a healthy pregnancy. A vitamin B12 deficiency at the beginning stages of pregnancy is thought to increase the risk of birth defects like neural tube defects. Deficiency in Vitamin B12 can also lead to premature birth or miscarriage.
3. Helps Maintain Energy Levels
Vitamin B12 is required for converting carbohydrates into usable glucose in the body. This glucose from the carbohydrates is then used as a form of energy by our bodies. Those that develop at deficiency in Vitamin B12 will often complain of fatigue or lack of energy.
4. Aids in Digestion
Vitamin B12 helps to create a healthy gut. It aids in eliminating harmful bacteria from the digestive tract in effect preventing digestive disorders like inflammatory bowel disease as well as candida.
5. May Improve Memory
Vitamin B12 is vital for cognitive function and is often used to lower the risk of neurodegenerative diseases, which include dementia, Parkinson’s disease and Alzheimer’s disease. Deficiency in Vitamin B12 has been linked to memory loss particularly in older adults.
6. May Improve Mood and Prevent Depression
Vitamin B12 plays an important role in the synthesis and metabolizing of serotonin. Serotonin is a mood-regulating chemical. This means that a vitamin B12 deficiency may lead to decreased production of serotonin, which in effect might cause feelings of depression. A few studies have been conducted to study the effect of Vitamin B12 on mood – however further research still needs to be conducted for more conclusive evidence.
7. May Prevent Osteoporosis
A few studies have been conducted to study levels of vitamin B12 and osteoporosis. Results suggest that there is a link between poor levels of Vitamin B12 and poor bone health, especially in women.
8. Promotes Healthy Skin, Nails and Hair
Vitamin B12 is vital in cell production. For healthy skin, nails and hair adequate levels of the vitamin are required. Deficiency in Vitamin B12 has been linked to various dermatological issues – including hyperpigmentation, hair changes and nail discoloration. Vitamin B12 helps to reduce skin redness, dryness, inflammation and acne blemishes. Vitamin B12 can also be applied directly to the skin combined with avocado oil to treat psoriasis and eczema.
9. Promotes a Healthy Heart
Vitamin B12 aids in lowering high levels of homocysteine. Homocysteine is an amino acid, which, at elevated levels, is thought to be a major risk factor for heart disease. Studies have been conducted to research this link. However, to date, there is no confirmed evidence to back this particular claim. There is some evidence that suggests that B12 may help to control high cholesterol and high blood pressure levels.
What are the sources of Vitamin B12?
Vitamin B12 is primarily found in animal sources. It is found in poultry, eggs, dairy, seafood and meat. This is why many vegans and vegetarians tend to be deficient in vitamin B12. However some cereals, breads, grains and vegan milks may have been fortified with vitamin B12 as well. If you are found to be deficient, you might be advised to take a supplement. For those that are found to be severely deficient, it may be recommended to receive weekly shots. Vitamin B12 is commonly combined with Vitamins B1 and B6 in supplement pills.
