Everything You Need to Know About Vitamin B-12

Vitamin B12 is important for your body because it does many good things. Apart from being the largest and most structurally complicated vitamin, it helps create DNA and red blood cells, for instance.

It’s indispensable for developing the central nervous system (brain and spinal cord) and for keeping hair, skin, and nails healthy.

Vitamin B12 is also known as cobalamin because it contains the mineral cobalt. Your body doesn’t make Vitamin B12, which means you have to get it from foods of animal origin, like meat or supplements.

Vitamin B12 is water-soluble, just like all other B-vitamins. This means it can dissolve in water and travel through the bloodstream. Your body can store vitamin B2 for up to 4 years, expelling any excess via urination.

Vitamin B12 is important because it binds to the protein in our foods. Hydrochloric acid and enzymes unbind B12 into its free form in the stomach.

From there, vitamin B12 combines with a protein called the intrinsic factor to be absorbed further down in the small intestine. (Intrinsic factor is a glycoprotein produced by the stomach's parietal cells that is essential for the absorption of vitamin B12 in the small intestine)

In addition, Vitamin B12 is essential for maintaining overall health and plays a critical role in different bodily functions. It is vital for producing red blood cells and preventing anemia. It is also required to properly function the nervous system, as it aids in producing myelin - a substance that protects nerve fibers and facilitates effective nerve signal transmission.

Vitamin B12 is also involved in DNA synthesis and is vital for cell division and tissue growth, making it indispensable for general cell health and regeneration. It helps in metabolising fats and proteins and contributes to energy production.

Maintaining adequate levels of Vitamin B12 is important for energy, brain function, red blood cell production, and overall health.

Vitamin B12 is important for several reasons, including the following.

• Normal brain and nervous system functioning.

• Cognitive functioning or the ability to think.

• Creation of red blood cells and prevention of anemia.

• Creation and regulation of DNA

• Preventing congenital abnormalities.

• Helping protect the eyes from macular degeneration.

• Required for energy production.

Vitamin B12 is required for healthy blood. If the body does not have enough B12, it decreases normal red blood cell production (anemia), which can impact oxygen delivery.

Then there’s nutritional-deficiency anemia—a type of anemia caused by B12 or folate deficiency. Megaloblastic anemia is defined by impaired DNA synthesis and the formation of abnormal, large, immature red blood cells.

Therefore, Vitamin B12 offers several benefits for overall health, especially in supporting the nervous system, red blood cell production, and brain function. We all know it prevents anemia and improves oxygen transport through the body. Its role in producing myelin cannot be overlooked because it helps prevent nerve damage and supports cognitive function.

Vitamin B12 is involved in DNA synthesis and cell division, promoting tissue growth and repair. It helps in energy production by helping in the metabolism of fats and proteins, thus preventing fatigue and weakness.

In addition, for people following vegetarian or vegan diets, B12 supplementation is required because it is usually found in animal-based products.

You can get your requirement of Vitamin B12 from the following sources -

• Fish (e.g., salmon, tuna, sardines, mackerel)

• Shellfish (e.g., clams, oysters, mussels, crab)

• Beef (especially liver)

• Poultry (e.g., chicken, turkey)

• Eggs (particularly the yolk)

• Dairy products (e.g., milk, cheese, yogurt)

• Fortified cereals (many breakfast cereals are fortified with B12)

• Fortified plant-based milks (e.g., almond milk, soy milk, oat milk)

• Fortified nutritional yeast

• Fortified plant-based meat substitutes

A Vitamin B12 deficiency happens when our body is either not getting enough or not absorbing enough Vitamin B12 from the food that we eat, which it requires to function properly.

Vitamin B12 is an important nutrient—it helps our body make red blood cells and manufacture DNA, the genetic material in all our cells. If untreated, Vitamin B12 deficiency can result in physical, neurological, and psychological problems.

Avoiding animal products

People who don’t consume meat, fish, poultry or dairy are more likely to become deficient in Vitamin B12 because it is only found naturally in animal products. According to studies, vegetarians have low Vitamin B12 blood levels.

Hence, people who follow a vegetarian or vegan diet must include B12-fortified foods or a B12 supplement. This is very important for pregnant women because the fetus needs enough Vitamin B12 for neurologic development, and the lack of it can lead to permanent neurological damage.

Lack of intrinsic factor

Pernicious anemia is an autoimmune disease that attacks and potentially destroys parietal cells in the stomach, leading to a lack of intrinsic factor. This is important for Vitamin B12 to be absorbed.

If Vitamin B12 deficiency occurs, other types of anemia and neurological disorders may occur. At this point even the use of a high-dose B12 supplement won’t solve the problem, because intrinsic factor isn’t available to absorb it.

Inadequate stomach acid

A much more common cause of B12 deficiency, especially in older adults, is a lack of stomach acid because stomach acid is required to liberate Vitamin B12 from food. A significant number of adults over the age of 50 have issues absorbing Vitamin B12 from food.

People who regularly take medications for suppressing stomach acid for conditions such as gastroesophageal reflux disease (GERD) or peptic ulcer disease, like proton-pump inhibitors, H2 blockers or other antacids, might have issues absorbing Vitamin B12 from food. Such drugs can slow the release or decrease the production of stomach acid.

Intestinal surgeries or digestive disorders that can cause malabsorption

Surgeries that impact the stomach where intrinsic factor is made, or the ileum (the last part of the small intestine), where vitamin B12 is absorbed, can increase the risk of a deficiency. Certain diseases such as Crohn’s and celiac disease that negatively impact the digestive tract also bring up the risk of deficiency.

Medicines interfering with absorption

Long-term use of metformin, a drug usually prescribed for Type 2 diabetes, is associated with Vitamin B12 deficiency and lower folic acid levels because it can block absorption, leading to increased homocysteine levels and risk for cardiovascular disease. Proton pump inhibitors and histamine blockers for reduced stomach acid are also linked to lower Vitamin B12 levels.

Vitamin B12 deficiency is treated with Vitamin B12. It is quite often treated with cyanocobalamin, a human-made form of Vitamin B12. Depending on why the deficiency occurs, you might only require treatment till your Vitamin B12 levels are back to normal. Or you might require Vitamin B12 therapy lifelong. Vitamin B12 treatment can happen by

• Vitamin B12 oral medication.

• Vitamin B12 intramuscular injections. (a shot which is taken in the muscle)

• Vitamin B12 nasal gel

• Vitamin B12 nasal spray

A person might develop vitamin B12 deficiency if they have one or more of the following risk factors.

Being older than 75 years

People older than 75 are at a higher risk of developing Vitamin B12 deficiency because their bodies are often unable to fully absorb it.

Having a digestive system disorder

Digestive disorders, such as celiac disease and Crohn’s disease, can make it more difficult for the body to absorb Vitamin B12.

Being vegan

Vitamin B12 naturally occurs in animal products such as meat and dairy. Because of this, people who follow a vegetarian or vegan diet are more likely to have a Vitamin B12 deficiency if they aren’t ingesting enough fortified foods with Vitamin B12.

Certain medications

Certain medications can result in a low level of Vitamin B12 in your body, including metformin (a drug for diabetes), proton pump inhibitors (used to treat GERD and peptic ulcers), histamine H2 blockers (a medicine that reduces the amount of acid that the stomach makes) and oral birth control pills (oral contraceptives)

Sjögren’s syndrome

People having Sjögren’s syndrome are over six times more likely to develop Vitamin B12 deficiency.

Excess alcohol

Chronic alcoholism can damage the digestive system, causing Vitamin B12 deficiency.

You can prevent Vitamin B12 deficiency by consuming food and drinks rich in Vitamin B12. You might also do well to consume the following:-

Animal food products

Red meat, poultry, fish, eggs, milk and other dairy products all contain Vitamin B12. Since B12 is naturally found almost exclusively in animal products, vegans must seek alternative sources to avoid deficiency.

Contrary to popular belief, plant-based sources like seaweed and fermented foods are not dependable sources of active B12 and may even hinder absorption. Therefore, intentional planning and supplementation are essential components of a healthy vegan diet.

Fortified foods

Fortified foods contain specific vitamins and nutrients that they don’t naturally have added to them. Fortified foods encompass certain breakfast cereals, nutritional yeast, bread, and plant milk. Make sure you check the food label to see if the food has Vitamin B12.

Vitamin B12 dietary supplements

A lot of multivitamins have VItamin B12. Some supplements exclusively contain Vitamin B12.

Avoid alcohol

Frequently consuming alcohol can ruin the digestive system, making it difficult for your body to absorb Vitamin B12.

Digestive disease

If you have a digestive disease, such as Crohn’s or celiac disease, listen to your doctor’s instructions to stay healthy.

In conclusion, vitamin B12 is an important nutrient in maintaining overall health and supporting energy production, cognitive function, and red blood cell formation. It is crucial for the nervous system, preventing nerve damage and promoting proper nerve function.

While animal-based foods are rich in B12, people following plant-based diets must rely on fortified foods or supplements. Ensuring enough vitamin B12 intake is important for avoiding deficiencies and ensuring optimal health.

What is vitamin B12, and why is it important?

Vitamin B12 is a water-soluble vitamin that plays a crucial role in nerve function, red blood cell production, and DNA synthesis. It is essential for maintaining energy levels, brain function, and overall health.

What are the symptoms of a vitamin B12 deficiency?

Symptoms of B12 deficiency may include fatigue, weakness, numbness or tingling in the hands and feet, memory problems, pale skin, and mood changes like irritability or depression.

Which foods are high in vitamin B12?

Vitamin B12 is primarily found in animal-based foods such as meat, fish, eggs, dairy products, and fortified cereals.

How can I get enough vitamin B12 on a vegetarian or vegan diet?

Vegetarians and vegans can obtain B12 from fortified foods, such as plant-based milks, cereals, and nutritional yeast, or by taking B12 supplements.

Can a vitamin B12 deficiency be treated?

B12 deficiency can be treated with dietary changes, supplements, or injections.