9 Health Benefits of Vitamin B12, Food Sources, Risk and Deficiency
A vital component of numerous bodily processes, vitamin B12 may enhance mood, energy levels, red blood cell production, and bone health. You may make sure you're meeting your needs by eating a healthy diet or taking supplements.
Cobalamin, another name for vitamin B12, is a necessary vitamin that your body cannot make on its own.
In addition to being naturally occurring in animal products, it can also be obtained as an injectable or oral supplement, as well as added to some foods.
Your body needs vitamin B12 for numerous purposes. It is essential for the synthesis of DNA, the production of red blood cells, and the maintenance of your nerve cells' regular operation.
The recommended dietary allowance (RDA), which is higher for those who are pregnant or nursing, is 2.4 micrograms (mcg) for the majority of adults.
Your body may benefit greatly from vitamin B12, including increased energy, enhanced memory, and a possible prevention of heart disease.
In addition to being added to some plant-based meals, such as breakfast cereals with added B12, animal goods like meat, fish, and eggs naturally contain high levels of this vitamin.
Although B12 can be found in many widely consumed foods, some people require B12 supplements to keep their levels of this nutrient at safe levels.
These 9 scientifically proven health benefits of vitamin B12 are listed.
What is Vitamin B12?
Vitamin B12, also referred to as cobalamin, is an important vitamin that supports numerous vital bodily processes. It's a water-soluble vitamin that enters your bloodstream through your stomach and travels to your cells.
Although your body doesn't naturally generate this vitamin, there are ways to make up for it. B12 is easy to include in your diet because it's naturally present in a lot of animal products.
1-Aids in the Production of Red Blood Cells and Prevents Anemia:
Red blood cell production in your body is greatly aided by vitamin B12
Red blood cell production is reduced and improper development is impeded by low vitamin B12 levels.
Small and round in health, healthy red blood cells become larger and usually oval in vitamin B12 deficient individuals.
Megaloblastic anemia results from the red blood cells' bigger and atypical structure, which prevents them from entering the bloodstream from the bone marrow at the proper rate.
Your body lacks sufficient red blood cells to carry oxygen to your essential organs when you have anemia. Weakness and weariness are some symptoms that this may produce.
2-May Prevent Serious Birth Defects:
Sufficient quantities of vitamin B12 are essential for a successful pregnancy.
According to studies, the brain and neurological system of a fetus need enough vitamin B12 from the mother to develop normally.
Early in pregnancy, a vitamin B12 shortage may raise the chance of birth abnormalities, including neural tube disorders. Furthermore, an early birth or miscarriage may be caused by a mother's vitamin B12 insufficiency.
According to an earlier study, women who had vitamin B12 levels below 250 mg/dL had a threefold increased risk of giving birth to a child who had birth abnormalities as opposed to women who had acceptable levels.
The risk was five times higher for females with a vitamin B12 deficiency and levels below 150 mg/dL than for those with levels above 400 mg/dL.
3-Could Promote Bone Health and Prevent Osteoporosis:
Keeping your vitamin B12 levels sufficient may help maintain the health of your bones.
In males with celiac disease, reduced levels of vitamin B12 were associated with lower bone mineral density in the femur and hips, according to a study involving 110 participants.
Over time, bones with reduced mineral density may become brittle and delicate, increasing the risk of osteoporosis.
Low vitamin B12 levels have also been linked to poor bone health, osteoporosis, and fracture risk, according to other studies.
Further research is necessary because other studies on the impact of vitamin B12 on bone health have produced contradictory results.
4-Reduced Chances of Macular Degeneration:
The eye condition known as macular degeneration primarily impairs central vision.
Maintaining adequate amounts of vitamin B12 could potentially mitigate the likelihood of age-related macular degeneration.
According to research, taking a vitamin B12 supplement may help reduce blood levels of homocysteine, a kind of amino acid.
Vitamin B12 supplements are thought to reduce blood homocysteine levels, which may help prevent age-related macular degeneration, an eye condition that can result in blindness in elderly people. In one trial, supplementing with vitamins B12, B6, and folic acid resulted in 34% fewer incidences of macular degeneration after seven years than a placebo group, involving 5,000 women aged 40 and higher. They had a 41% reduced risk of severe deterioration.
In the end, more research is required to completely comprehend the function of vitamin B12 in maintaining eye health and averting macular degeneration.
5-Could Improve Symptoms of Depression and Mood:
B12 may help elevate your mood.
It's unclear how vitamin B12 affects mood at this time. On the other hand, the synthesis and metabolism of serotonin—a neurotransmitter that controls mood—rely heavily on this vitamin.
Thus, a lack of vitamin B12 may result in less serotonin being produced, which may lower mood.
In a previous study, individuals with depression and low vitamin B12 levels were compared to those treated with antidepressants alone, and those who got both treatments were more likely to report improved depressive symptoms.
Clinical depression may be linked to a vitamin B12 deficiency because vitamin B12 plays a part in the generation of serotonin. According to one study, older women with disabilities who were B12 deficient had twice the chance of developing severe depression compared to those who were not.
Furthermore, there is evidence linking elevated vitamin B12 levels to improved prospects of major depressive illness recovery.
6-Could Give you a Boost of Energy:
For a long time, vitamin B12 pills have been recommended as the best solution to give you an energy boost.
All B vitamins are essential for your body to produce energy, even if they don't always produce energy on their own.
As of right now, there's no scientific proof that vitamin B12 pills will increase energy in those who already have adequate amounts of this vitamin.
Alternatively, you may find that you have more energy if you take a supplement or raise your consumption if you are severely low in vitamin B12.
Exhaustion or low energy is one of the most prevalent early indicators of vitamin B12 deficiency.
7-Brain Health:
A vital ingredient for the brain's neurons is vitamin B12. Dementia and memory loss are linked to brain atrophy, or the loss of neurons in the brain.
In a randomized experiment, the rate of cognitive and clinical decline was slowed down in older persons with early-stage dementia who received vitamin B12 supplements to lower their blood homocysteine levels.
Low B12 levels, even when they fall within the normal range, have been linked to poor memory function, according to another study.
Before researchers can be positive about the effect of B12 supplementation on dementia and memory loss, more research is required.
8-May Decrease Homocysteine and Thereby Enhance Heart Health:
Elevations in homocysteine blood levels have been associated with a higher risk of heart disease.
Your homocysteine levels rise if you have a severe vitamin B12 deficiency.
According to studies, homocysteine levels can be lowered with vitamin B12, thereby lowering your risk of heart disease.
Nevertheless, there isn't any solid scientific proof as of yet that taking vitamin B12 pills will truly prevent heart disease.
Therefore, more investigation is required to fully comprehend the connection between heart health and vitamin B12.
9-Supports Skin, Hair, and Nail Health:
Because vitamin B12 plays a part in cell synthesis, having enough of it is essential for healthy skin, hair, and nails.
In actuality, vitiligo—the loss of skin color in patches—hyperpigmentation, nail discoloration, hair alterations, and angular stomatitis—inflamed and cracked mouth corners—can all be brought on by low vitamin B12 levels.
It has been demonstrated that vitamin B12 supplements help individuals with B12 deficieny with their dermatological problems.
It's unknown, though, if taking a supplement affects the quality of your skin, nails, or hair if you're getting enough nutrition and don't have a vitamin deficiency.
Food Sources:
Numerous animal products naturally contain vitamin B12. Plant foods usually don't contain it unless they are supplemented.
Good sources of vitamin B12 in the diet include:
- Beef
- Lamb
- Cheese
- Milk
- Chicken breast
- Salmon
- Clam
- Sardines
- Tuna
- Milk
- Eggs
- Simple Greek yogurt with ham
- Breakfast cereals
Risk:
In the US, 26% of adults have low to normal or borderline inadequate levels of vitamin B12, compared to an estimated 3% who are deficient.
One of two conditions can result in a vitamin B12 shortage. It's either insufficient in your diet or your body can't absorb it completely from the food you eat.
The following people could have a vitamin B12 deficiency:
- Older adults
- Those suffering from gastrointestinal conditions like celiac disease or Crohn's illness
- Individuals who have undergone gastrointestinal procedures, such as bowel resection or bariatric surgery
- Those who follow a strict vegan diet
- People using proton pump inhibitors to treat chronic heartburn and those on metformin to regulate blood sugar
- The stomach's ability to secrete hydrochloric acid is diminished in many elderly persons, which lowers vitamin B12 absorption.
- Should your body encounter problems with vitamin B12 absorption, your physician can suggest intramuscular B12 injections to elevate your levels.
Animal products are the only natural sources of active vitamin B12. Although vitamin B12 can be found in some seaweed and fermented foods, it is typically found in its inactive form, also referred to as pseudovitamin B12.
Despite the possibility that some plant-based milks or grains have been fortified with vitamin B12, vegan diets frequently contain insufficient amounts of this vitamin, increasing the risk of insufficiency.
Signs of Deficiency:
There are several symptoms associated with low B12 levels, some of which can be life-threatening. It may cause serious and irreparable harm, particularly to the brain and nerve system. That being said, this is unusual.
That being stated, symptoms can be brought on by even significantly reduced than normal vitamin B12 levels. However these symptoms are vague and insufficient to establish a vitamin B12 insufficiency diagnosis. Among the symptoms could be:
- Depression
- Confusion
- Fatigue
- Headaches
- Difficulties concentrate
- Irregular heartbeat
- Loss of weight
- Sensitivity of the tongue
- Changes in mood/Irritability
- Anemia
- Tingling or numbness in your feet and hands
- Breathing difficulties
- Vitiligo
- Pale or tan skin
- Weakened muscles
- Shaky motions
- Loss of memory
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