Vitamin B12: what you need to know about the benefits, deficiencies and supplementation

You’ve probably heard about the benefits of vitamin B12 (also known as cobalamin), which helps your body produce red blood cells, increases energy levels and promotes nerve health. Most people get enough vitamin B12 from the foods they eat. However, some diets may need supplements (we’re looking at you, vegetarians and vegans).

That’s why we’ve created this helpful vitamin B12 guide to help you learn more about vitamin B12 deficiency, supplements, and injections.

What is vitamin B12?

Vitamin B12 contains cobalt, hence its name cobalamin. It is a vitamin that your body uses to create red blood cells and DNA. It also helps develop your central nervous system. Your central nervous system is like your body’s mail delivery system, carrying messages from your nerves to your brain, where your brain responds. Additionally, this vitamin helps your hair, nails, and skin stay healthy.

You can find B12 in four chemical compounds: methylcobalamin, hydroxocobalamin, adenosylcobalamin, and cyanocobalamin. Methylcobalamin and adenosylcobalamin are found in meat and dairy products. You may need to take a vitamin B12 supplement to avoid B12 deficiency if you are vegan or vegetarian. Cyanocobalamin is the synthetic form of vitamin B12, broken down into methylcobalamin and adenosylcobalamin in supplements.

Meanwhile, if you have a vitamin B12 deficiency, you may need an injection or intravenous infusion. This is where hydroxocobalamin comes in. This is a bioavailable version of the vitamin used to treat deficiencies.

Benefits of Vitamin B12

Taking healthy doses of vitamin B12 can benefit your body in the following ways:

Promotes the formation of red blood cells

Your body needs red blood cells to make DNA. Your body loses 1% of your oldest red blood cells daily. Vitamin B12 and vitamin B9 (folate) help your body replenish the red blood cells you have lost. Without a good dose of regular vitamin B12, you can become anemic.

Increases energy levels

Some energy drinks use vitamin B12 to give you a pep in your step. However, they only work well if you have a vitamin B-12 deficiency. When this happens, you might feel tired, tired, and become cranky. Proper levels of vitamin B12 from foods or supplements can give your body the edge to get the job done.

Supports nerve health

Taking regular doses can help your nervous system. Vitamin B12 is known to be a neurotropic vitamin due to its ability to heal damaged nerve cells. When you take vitamin, it contains myelin. Myelin is a sheath surrounding nerve fibers, allowing better communication between them and the brain. That’s why some of the problems related to vitamin B12 deficiencies include numb toes or fingers, muscle weakness, and coordination problems.

Improves mood and cognitive function

Vitamin B12 plays a role in the brain’s production of chemicals that impact your mood. Although studies show that low vitamin levels can lead to depression, they cannot determine whether regulated vitamin levels improve mood or cognitive function.

Potential risks of vitamin B12 deficiency

When your body doesn’t get enough vitamin B12, you may be susceptible to the following medical problems:

Anemia and associated symptoms

When your body doesn’t get enough vitamin B12, it slows the growth of red blood cells. You lose 1% of your oldest red blood cells every day. Over time, this can lead to vitamin B12 deficiency anemia. With this, you may experience muscle weakness and fatigue.

Insufficient vitamin B12 intake can slow down the production of red blood cells. This continued loss of production can eventually lead to vitamin B12 deficiency anemia, characterized by symptoms such as muscle weakness and fatigue.

Neurological problems

A lack of vitamin B12 in your body could lead to neurological problems. Some of the symptoms include:

• Memory loss
• Vision problems
• Ataxia, which is a condition in which you lose physical coordination
• Damage to the central nervous system, especially in the legs

Your body needs vitamin B12 to support your central nervous system. Without it, your nerves may have trouble sending signals to your brain, especially in your fingers or toes. Over time, this could lead to nerve damage if left untreated.

Long-term health risks

Many symptoms of vitamin B12 deficiency may resemble other illnesses, making them difficult to identify. If left untreated, it could lead to more serious health problems, which can quickly worsen in severity.

Some of the main risks include a decline in cognitive functions. More specifically, memory loss or reasoning difficulties may occur. It could also lead to strange sensations like tingling in your arms or feet or a swollen tongue. If you notice these symptoms, consult your doctor to find out the root causes.

Who should consider vitamin B12 supplements?

Here are some groups who should consider vitamin B12 supplementation:

• Vegans and vegetarians: You’ll find vitamin B12 in fish, poultry and other meats. The only problem is that if your diet prevents you from consuming these products, you need another source of vitamin B12. You can find them in fortified foods like breakfast cereals or dairy products.
• Elderly: As you age, your stomach acid decreases, making it harder for your body to absorb vitamin B12 from food. It is wise to consider a supplement if your levels are low.
• People with certain medical conditions: Certain medical conditions, such as celiac disease, pernicious anemia, and Crohn’s disease, make it difficult for your body to absorb vitamin B12. In each of these cases, your doctor may recommend an injection or IV infusion.

Best Food Sources of Vitamin B12

You can find vitamin B12 in the following sources:

Animal sources: Meat, chicken, fish, clams, salmon, sardines, tuna, trout and dairy products all contain vitamin B12. Some organ meats, such as kidneys and liver, are also rich in vitamin B12.

Plant Sources: Vegans and vegetarians who cannot get their vitamins from meat can consume seaweed or nutritional yeast. Nutritional yeast is great as a popcorn topping or sprinkled on tofu or other plant-based foods.

Fortified foods: This is where manufacturers add vitamins to foods to make them more nutritious. Fortified breakfast cereals, like a cup of Malt-O-Meal grape bran, contain more than 60% of your daily value of vitamin B12.

B12 injections vs. B12 supplements

Many factors come into play when considering injections and supplements. When it comes to supplements, it’s imperative to consider any medical conditions that might hinder your body’s ability to absorb them. If you have Crohn’s disease, you might prefer an injection because it is absorbed into your bloodstream, making it a more efficient method of absorption.

However, when considering shoots, there are a few things to consider. First, they will cost more than vitamin B12 supplements. They can also cause side effects, such as rash, headache, itching, diarrhea, and nausea.

Meanwhile, supplements are more cost-effective if you don’t have a health condition that requires help with absorption. However, avoid taking them before talking to your doctor if you take folic acid supplements or are sensitive to cobalt.

Ultimately, your doctor can help you determine the best course of action. Expect to take a blood test to check your vitamin B12 levels before adding a supplement or injection.

Vitamin B12 dosage and absorption tips

One of the best ways to maximize absorption is to ensure good gut health. Before trying supplements, make sure your gut doesn’t regularly suffer from diarrhea, constipation, or other problems, which can prevent your body from properly absorbing the vitamin.

If your doctor agrees that you should take a supplement, follow the directions on the label. The recommended daily dose of vitamin B12 is 2.4 micrograms. If you eat a balanced diet rich in chicken, seafood or eggs, you will receive this dosage in your diet.

If you need a vitamin B12 supplement, be aware of other nutrients that may decrease its effectiveness. Vitamin C supplements have the opposite effect, reducing the amount of vitamin B12 in your body. Having a healthcare professional weigh you before taking a supplement or injection helps you cover all your bases and avoid any drug or nutritional interactions.