Vitamin B12 is an essential nutrient that plays a vital role in maintaining the health of your body. It’s a water-soluble vitamin naturally present in animal products, such as meat, fish, and dairy. Vitamin B12 is crucial for the proper functioning of your brain and nervous system, as well as the formation of red blood cells. In this article, you’ll learn about the health benefits of vitamin B12, how to incorporate it into your diet, and when to consider taking supplements.
Vitamin B12 deficiency is a common issue, especially among vegetarians and vegans who don’t consume animal products. Symptoms of vitamin B12 deficiency can include fatigue, weakness, and tingling in the hands and feet. However, supplementing with vitamin B12 can help prevent and treat deficiency, as well as provide other health benefits. Research has shown that vitamin B12 can improve brain function, boost energy levels, and support heart health, among other benefits.
Key Takeaways
- Vitamin B12 is essential for brain function, nervous system health, and red blood cell formation.
- Vitamin B12 deficiency is common, especially among vegetarians and vegans, and can cause symptoms such as fatigue and weakness.
- Supplementing with vitamin B12 can help prevent and treat deficiency, as well as provide other health benefits such as improved brain function and heart health.
Understanding Vitamin B12
Vitamin B12, also known as cobalamin, is a water-soluble essential nutrient that plays a crucial role in many bodily processes. It’s one of the eight B vitamins and is required for the proper functioning of the nervous system, the production of red blood cells, and DNA synthesis.
Your body cannot produce vitamin B12 on its own, so you must obtain it from your diet or supplements. Food sources of vitamin B12 include animal products such as meat, fish, poultry, eggs, and dairy products. Vegetarians and vegans can get their vitamin B12 from fortified foods or supplements.
Vitamin B12 is absorbed in the small intestine and is stored in the liver. Your body can store 1-5 mg of vitamin B12 for several years, so it’s possible to have a deficiency even if you consume enough vitamin B12 in your diet. Vitamin B12 deficiency can lead to anemia, nerve damage, and other health problems.
It’s important to note that vitamin B12 deficiency is more common in older adults, vegetarians and vegans, and people with certain medical conditions that affect the absorption of nutrients. If you’re at risk of vitamin B12 deficiency, your doctor may recommend regular blood tests and supplements to prevent any deficiencies.
In summary, vitamin B12 is an essential nutrient that your body needs for proper functioning. It’s found in animal products and can also be obtained from fortified foods and supplements. Vitamin B12 deficiency can lead to serious health problems, so it’s important to consume enough vitamin B12 in your diet or take supplements if necessary.
Vitamin B12 and the Body
Vitamin B12 is an essential nutrient that plays a vital role in the proper functioning of your body. It’s important for the production of red blood cells, protein synthesis, energy metabolism, DNA synthesis, and the proper functioning of the nervous system.
Red Blood Cells
Vitamin B12 is necessary for the production of red blood cells, which carry oxygen throughout your body. Without enough vitamin B12, your body can’t produce enough red blood cells, leading to anemia. Anemia can cause fatigue, weakness, and shortness of breath.
Protein Synthesis
Vitamin B12 is also involved in protein synthesis, which is the process by which your body builds and repairs tissues. This is particularly important for athletes and bodybuilders who need to build and repair muscle tissue.
Energy Metabolism
Vitamin B12 is essential for energy metabolism. It helps your body convert food into energy, which is used by your cells to perform their functions. Without enough vitamin B12, you may feel tired and sluggish.
DNA Synthesis
Vitamin B12 is required for DNA synthesis, which is the process by which your body makes new DNA. This is important for the growth and repair of your cells.
Nervous System
Vitamin B12 is necessary for the proper functioning of the nervous system. It helps maintain the myelin sheath, which is the protective covering around your nerves. Without enough vitamin B12, you may experience numbness, tingling, and other neurological symptoms.
Absorption
Your body absorbs vitamin B12 from food in the small intestine. However, some people may have difficulty absorbing vitamin B12 due to certain medical conditions or medications. In these cases, vitamin B12 supplements may be necessary.
For a deeper dive: B12 is bound to proteins in animal products. Â In the stomach, hydochloric acid and enzymes work to separate the B12 from the animal protein. Â The B12 then attaches to haptocorrin. Â In the first part of the small intestine, the pH level is less acidic (more basic) than in the stomach. Â This allows the B12 to attach to a substance called Intrinsic Factor which is required for absorption. Â Actual absorption of B12 occurs in the last portion of the small intestine and requires the presence of calcium. Â The body is only able to absorb 1-2% of doses of 500-1000 mcg every few hours.
B12 absorption from food requires a healthy functioning stomach, pancreas, and small intestine. Â It requires adequate stomach acidity, so is best taken on an empty stomach. Â It also requires appropriate calcium intake. Â Food-bound absorption decreases with aging, and those over the age of 50 are recommended to supplement with B12.
Overall, vitamin B12 is an essential nutrient that plays a critical role in the proper functioning of your body. Make sure you’re getting enough vitamin B12 in your diet to support your overall health and well-being.
Health Benefits of Vitamin B12
Vitamin B12 is an essential nutrient that plays a crucial role in many bodily functions. It’s important for maintaining healthy nerve cells, DNA synthesis, and red blood cell production. Here are some of the health benefits of vitamin B12:
Boosts Energy Levels
Vitamin B12 is essential for converting food into energy. It helps your body produce red blood cells, which carry oxygen to your cells and tissues. Without enough vitamin B12, you may feel tired and weak. Supplementing with vitamin B12 can help increase your energy levels and reduce fatigue.
Improves Memory and Attention
Vitamin B12 is important for brain health and cognitive function. It helps maintain healthy nerve cells and supports the production of neurotransmitters, which are chemicals that transmit signals between nerve cells. Studies have found that vitamin B12 supplementation can improve memory and attention in older adults.
Promotes Heart Health
Vitamin B12 may help reduce the risk of heart disease by lowering levels of homocysteine, an amino acid that can damage blood vessels and increase the risk of heart attack and stroke. Supplementing with vitamin B12 can help lower homocysteine levels and promote heart health.
Supports Healthy Skin, Hair, and Nails
Vitamin B12 is important for healthy skin, hair, and nails. It helps regulate cell growth and division, which is important for maintaining healthy skin cells. It also supports the production of red blood cells, which carry oxygen and nutrients to your hair follicles and nail beds.
Maintains Bone Mineral Density
Vitamin B12 is important for maintaining bone health. It helps regulate the production of osteoblasts, which are cells that build bone tissue. Studies have found that vitamin B12 supplementation can help improve bone mineral density and reduce the risk of osteoporosis.
Supports Healthy Pregnancy
Vitamin B12 is important for a healthy pregnancy. It helps support the development of the fetal brain and nervous system. Women who are pregnant or trying to conceive should ensure they are getting enough vitamin B12 in their diet or through supplementation.
In summary, vitamin B12 is an essential nutrient that plays a crucial role in many bodily functions. It can help boost energy levels, improve memory and attention, promote heart health, support healthy skin, hair, and nails, maintain bone mineral density, and support a healthy pregnancy.
Vitamin B12 Deficiency
If you’re not getting enough vitamin B12, you may develop a deficiency. Vitamin B12 deficiency happens when your body is either not getting enough or not absorbing enough vitamin B12 from the food that you eat. Vitamin B12 is an important nutrient that helps your body make red blood cells and DNA, the genetic material in all of your cells.
Symptoms of vitamin B12 deficiency can vary from person to person, but some common symptoms include anemia, fatigue, weakness, memory loss, numbness, and tingling in the hands and feet. If the deficiency is severe, you may develop pernicious anemia, which is a condition that occurs when your body can’t make enough red blood cells because it doesn’t have enough vitamin B12.
Complications of vitamin B12 deficiency can be serious, especially if the deficiency is left untreated. Left untreated, a vitamin B12 deficiency can lead to anemia, fatigue, muscle weakness, intestinal problems, nerve damage, and mood disturbances.
Certain groups of people may not get enough vitamin B12 or have trouble absorbing it. For example, older adults, vegetarians and vegans, and people who have had gastrointestinal surgery may be at risk for vitamin B12 deficiency. If you suspect you have a vitamin B12 deficiency, speak to your doctor. They can test your vitamin B12 level to see if you have a deficiency and recommend the appropriate treatment.
Vitamin B12 in Diet
If you want to ensure that you’re getting enough vitamin B12 in your diet, you should focus on including foods that are rich in this essential nutrient. Vitamin B12 is only found in animal products, so if you’re a vegan or vegetarian, it’s important to be mindful of your intake and consider supplementation.
Some of the best food sources of vitamin B12 include:
- Beef Liver (2900% DV / 3-oz serving)
- Clams (700% DV / 3-oz without shells)
- Nutritional Yeast (350 – 1000% DV / 1/4 cup)
- Meat, such as beef, pork, and lamb
- Fish, such as salmon, trout, and tuna
- Eggs
- Milk and dairy products, such as cheese and yogurt
- Poultry, such as chicken and turkey
It’s worth noting that some people may have difficulty absorbing vitamin B12 from food, which can lead to a deficiency. This is particularly true for older adults and those with gastrointestinal disorders. If you are concerned about your vitamin B12 levels, you may want to consider getting tested or talking to your doctor about supplementation.
Supplementing Vitamin B12
If you’re not getting enough vitamin B12 from your diet, you may need to supplement it to ensure you are meeting your daily requirements. Here are some important things to keep in mind when supplementing with vitamin B12:
Types of Supplements: Vitamin B12 supplements are available in several forms, including oral supplements, sublingual lozenges, injections, and nasal sprays. Oral supplements are the most common and are available over-the-counter. Injections and nasal sprays are typically prescribed by a healthcare provider. Â IV and intra-muscular injections are the most effective, followed by sublingual lozenges, nasal sprays, and then oral supplements.
Dosage: The recommended daily intake of vitamin B12 varies depending on age and other factors. According to the National Institutes of Health, the recommended daily intake for adults is 2.4 micrograms. However, some people may require higher doses, especially if they have a deficiency. Your Functional Medicine provider can help you determine the appropriate dosage for you.
Absorption: Vitamin B12 is best absorbed when it’s bound to a protein in food. If you have a condition that affects your ability to absorb vitamin B12, such as pernicious anemia, you may require injections or high-dose oral supplements to ensure adequate absorption.
Safety: Vitamin B12 supplements are generally considered safe when taken as directed. However, high doses of vitamin B12 can cause side effects such as diarrhea, itching, and rash. If you experience any adverse reactions, stop taking the supplement and consult your healthcare provider.
In summary, if you’re not getting enough vitamin B12 from your diet, supplementation may be necessary. Talk to your Functional Medicine provider to determine the appropriate dosage and form of supplement for your needs. Remember to always follow the recommended dosage and report any adverse reactions to your Functional Medicine provider.
Testing Vitamin B12 Levels
There are several blood tests that can be ordered to assess your Vitamin B12 levels. Â Your Functional Medicine provider can order a serum B12 test or a Red Blood Cell B12 test to see your body’s short-term and long-term (respectively) levels of B12. Â A serum methylmalonic acid test (MMA) measures the levels of a B12 metabolite and may be the most sensitive test for B12. Â A plasma homocysteine test may also be run, as it has an inverse relationship to B12 levels. Â It’s important to note that extremely high levels of serum B12 can actually indicate a deficiency of B12. Â Some Functional Medicine practitioners recommend a micronutrient panel to assess multiple vitamins and minerals at one time, as it can be cost-prohibitive to order the tests individually.
Vitamin B12 and Special Populations
If you belong to certain populations, you may be at risk of vitamin B12 deficiency. Here are some examples:
Older Adults: As you age, your body may not absorb vitamin B12 as well as it used to. This can lead to a deficiency. In fact, up to 43% of older adults may have low levels of vitamin B12. If you’re over 50, it’s a good idea to get your vitamin B12 levels checked regularly.
Vegetarians and Vegans: Vitamin B12 is mainly found in animal products, so if you don’t eat meat, dairy, or eggs, you may not be getting enough vitamin B12. Vegetarians who consume dairy and eggs still need to be aware of their vitamin B12 intake, as it’s not found in plant-based foods. Vegans are especially at risk of deficiency.
- People with Genetic Mutations: Those with SNPs (single nucleotide polymorphisms) or mild genetic mutations to the MTHFR and other genes have impaired B12 metabolism.
Pregnant and Breastfeeding Women: During pregnancy and breastfeeding, your body needs more vitamin B12 to support the growth and development of your baby. If you’re pregnant or breastfeeding, talk to your doctor about whether you need a vitamin B12 supplement.
People with Dementia: Some studies have suggested that people with dementia may have lower levels of vitamin B12 than those without dementia. However, more research is needed to determine whether vitamin B12 supplementation can improve cognitive function in people with dementia.
Adults: The recommended daily intake of vitamin B12 is 2.4 micrograms for most adults. However, some people may need more, depending on their age, gender, and health status. Talk to your doctor to determine the right dose of vitamin B12 for you.
Older People: As mentioned earlier, older adults may have trouble absorbing vitamin B12 from food. In addition, some medications commonly used by older people can interfere with vitamin B12 absorption. If you’re an older person, talk to your doctor about whether you need a vitamin B12 supplement.
In summary, if you belong to any of these populations, you may be at risk of vitamin B12 deficiency. Talk to your Functional Medicine doctor about whether you need a vitamin B12 supplement or if you should increase your intake of vitamin B12-rich foods.
Vitamin B12 and Medications
If you’re taking certain medications, you may be at risk for vitamin B12 deficiency. Some medications can interfere with the absorption or availability of vitamin B12, leading to a deficiency over time.
One of the most common medications that can affect vitamin B12 levels is metformin, which is used to treat type 2 diabetes. Metformin can reduce the absorption of vitamin B12 in the intestines, leading to lower levels in the body over time. If you’re taking metformin, your healthcare provider may recommend regular monitoring of your vitamin B12 levels and may suggest supplementation if your levels are low.
Proton pump inhibitors (PPIs) are another class of medications that can affect vitamin B12 levels. PPIs are commonly used to treat acid reflux and ulcers. These medications can interfere with the absorption of vitamin B12 in the stomach, leading to lower levels in the body over time. If you are taking a PPI, your healthcare provider may recommend regular monitoring of your vitamin B12 levels and may suggest supplementation if your levels are low.
Other medications that can affect vitamin B12 levels include certain antibiotics, anticonvulsants, and chemotherapy drugs. If you are taking any of these medications, talk to your healthcare provider about whether you may be at risk for vitamin B12 deficiency and whether you should have your vitamin B12 levels monitored.
In summary, if you are taking certain medications, you may be at risk for vitamin B12 deficiency. Talk to your Functional Medicine provider about whether you may be at risk and whether you should have your vitamin B12 levels monitored. Supplementation may be necessary to maintain adequate levels of this important nutrient.
Risks and Considerations
While Vitamin B12 is generally safe and well-tolerated because the body doesn’t store excessive amounts, there are some risks and considerations you should keep in mind.
Risks
Taking extremely high doses of Vitamin B12 supplements can lead to some side effects, including:
- Acne
- Anxiety
- Headache
- Nausea
- Vomiting
- Diarrhea
- Skin rash
- Itching
It’s also important to note that taking high doses of Vitamin B12 can interfere with certain medications, including antibiotics and drugs used to treat Parkinson’s disease and cancer.
Harm
If you have certain medical conditions, taking Vitamin B12 supplements can be harmful. For example, if you have Leber’s disease, a hereditary eye disease, taking Vitamin B12 supplements can cause severe damage to your optic nerve and lead to blindness.
If you have kidney disease or are on dialysis, taking high doses of Vitamin B12 can increase your risk of heart disease and stroke.
Considerations
Before taking Vitamin B12 supplements, talk to your Functional Medicine provider. They can help you determine if you need to take supplements and what dose is right for you.
If you’re pregnant or breastfeeding, it’s important to get enough Vitamin B12 to support the growth and development of your baby. Talk to your healthcare provider about the best way to get the Vitamin B12 you need.
If you’re a vegan or vegetarian, you may be at risk for Vitamin B12 deficiency. Talk to your Functional Medicine provider about how to get enough Vitamin B12 in your diet.
Frequently Asked Questions
What benefits do you get from vitamin B12?
Vitamin B12 provides several health benefits, including helping with red blood cell formation, improving brain function, and reducing the risk of heart disease. It also helps your body produce DNA, which is essential for cell growth and repair.
Is taking B12 everyday good for you?
Taking vitamin B12 supplements every day can be beneficial for people who are deficient in this vitamin. However, if you aren’t deficient, there’s no evidence that taking vitamin B12 supplements every day will provide any additional benefits.
What are the symptoms of B12 deficiency?
The symptoms of vitamin B12 deficiency include fatigue, weakness, numbness or tingling in the hands and feet, difficulty walking, memory problems, and depression. If you’re experiencing any of these symptoms, you should speak to your Functional Medicine provider about getting tested for vitamin B12 deficiency.
Who benefits most from vitamin B12?
Vitamin B12 is important for everyone, but certain groups may benefit more from it than others. These groups include older adults, vegetarians and vegans, and people who have had gastrointestinal surgery.
How much vitamin B12 should I take?
The recommended daily intake of vitamin B12 for adults is 2.4 micrograms. However, if you’re deficient in vitamin B12, your healthcare provider may recommend higher doses.
What are the side effects of vitamin B12?
Vitamin B12 is generally considered safe and doesn’t have any major side effects when taken in recommended doses. However, some people may experience mild side effects such as diarrhea, nausea, or stomach upset. If you experience any severe side effects, you should speak to your Functional Medicine provider.