Vitamin B12

A Clear and Neutral Explanation

Vitamin B12

What is Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for the proper functioning of the nervous system, the formation of red blood cells, and DNA synthesis.

Unlike other vitamins, Vitamin B12 cannot be produced by the body and must be obtained through diet or supplements. Animal products such as meat, fish, and dairy are the primary sources.

However, vegetarians and vegans may struggle to get enough Vitamin B12 in their diets and may need to take supplements or consume fortified foods.

Vitamin B12 deficiency is a common health concern, particularly among older adults and those with digestive disorders that affect nutrient absorption. Symptoms can include fatigue, weakness, numbness or tingling in the hands and feet, and difficulty walking. It is important to ensure adequate intake to maintain optimal health and prevent deficiency-related complications.

If you suspect you may have a deficiency, it is important to speak with your healthcare provider to determine the best course of action.

Importance of Vitamin B12

Vitamin B12 is an essential nutrient that plays a crucial role in maintaining a healthy body. As a water-soluble vitamin, it is not stored in the body, and therefore, it is necessary to consume it regularly through food or supplements.

Here are some of the important functions:

1. Red Blood Cell Formation

It plays a vital role in the formation of red blood cells, which are responsible for carrying oxygen throughout the body. A deficiency in can lead to anaemia, a condition where the body does not have enough red blood cells to carry oxygen to the tissues.

2. Nerve Function

It is also essential for the proper functioning of the nervous system. It helps in the production of myelin, a fatty substance that surrounds and protects nerve fibres, allowing them to transmit messages efficiently. A deficiency can lead to nerve damage, which can cause numbness, tingling, and weakness in the limbs.

3. DNA Synthesis

It is necessary for the synthesis of DNA, the genetic material in all cells. It helps in the production of new cells and the maintenance of existing ones. A deficiency can lead to abnormal cell division, which can cause various health problems.

4. Energy Production

It is involved in the metabolism of carbohydrates, proteins, and fats, which are the primary sources of energy for the body. It helps in the conversion of food into energy, which is essential for the proper functioning of the body. A deficiency  can lead to fatigue and weakness.

5. Cardiovascular Health

It helps in the regulation of homocysteine, an amino acid that is linked to an increased risk of heart disease. It helps in the conversion of homocysteine into methionine, an essential amino acid that is necessary for the proper functioning of the body.

In conclusion, Vitamin B12 is a vital nutrient that plays a crucial role in maintaining a healthy body. It is essential for the formation of red blood cells, the proper functioning of the nervous system, DNA synthesis, energy production, and cardiovascular health.

Sources of Vitamin B12

In this section, I will discuss the sources of vitamin B12.

Animal-Based Sources

Animal-based foods are the richest sources. The following table shows the content of some common animal-based foods:

Food Vitamin B12 Content (mcg)
Clams (3 ounces) 84
Beef liver (3 ounces) 70
Salmon (3 ounces) 4.9
Trout (3 ounces) 3.5
Chicken (3 ounces) 0.3
Eggs (1 large) 0.6
Milk (1 cup) 1.2
Yogurt (1 cup) 1.4
Cheese (1 ounce) 0.2

As you can see from the table, animal-based foods are the best sources of vitamin B12. If you are a vegetarian or a vegan, you may need to consider taking a supplement or eating fortified foods to ensure that you are getting enough of this important nutrient.

Plant-Based Sources

Plant-based foods do not naturally contain vitamin B12, but some products are fortified with it. The following table shows the content of some common plant-based foods:

Food Vitamin B12 Content (mcg)
Fortified breakfast cereals 6.0
Fortified plant milks 1.2
Nutritional yeast (1 tbsp) 2.4

It is important to note that the vitamin B12 found in fortified foods may not be as well absorbed as that found in animal-based foods. Therefore, it is recommended that vegetarians and vegans consider taking a supplement to ensure that they are getting enough of this important nutrient.

In conclusion, vitamin B12 is an essential nutrient that is important for maintaining good health. Animal-based foods are the richest sources of vitamin B12, but vegetarians and vegans can also obtain it from fortified foods or supplements.

What is the recommended dosage of vitamin B12 for adults?

As per the Office of Dietary Supplements (ODS), the recommended daily intake of vitamin B12 for adults is 1.5-2.4 micrograms per day. However, higher doses have been found to be safe and effective for treating vitamin B12 deficiency.

The ODS recommends the following daily doses for different age groups:

Age Group Recommended Daily Dose of Vitamin B12
0-6 months 0.4 micrograms
7-12 months 0.5 micrograms
1-3 years 0.9 micrograms
4-8 years 1.2 micrograms
9-13 years 1.8 micrograms
14 years and above 2.4 micrograms
Pregnant Women 2.6 micrograms
Breastfeeding Women 2.8 micrograms

It is important to note that the body only absorbs as much vitamin B12 as it needs, and any excess is excreted through urine. Therefore, it is generally safe to take higher doses, as long as it is not taken in excess.

However, taking very high doses of supplements for extended periods of time may cause certain side effects, such as headache, nausea, vomiting, diarrhoea, and fatigue. It is always recommended to consult a healthcare professional before taking any supplements.

Deficiency of Vitamin B12

Vitamin B12 deficiency happens when the body is either not getting enough or not absorbing enough vitamin B12 from the food that you eat that it needs to function properly. It is an important nutrient that helps your body make red blood cells and DNA, the genetic material in all of your cells.

Symptoms

The symptoms of vitamin B12 deficiency can vary from person to person, but they can include:

  • Weakness, tiredness, or lightheadedness
  • Heart palpitations and shortness of breath
  • Pale skin
  • A smooth tongue
  • Constipation, diarrhoea, loss of appetite, or gas
  • Nerve problems like numbness or tingling, muscle weakness, and problems walking
  • Vision loss
  • Mental problems like depression, memory loss, or behavioural changes

Causes

The causes of deficiency can include:

  • Not getting enough from your diet, especially if you’re a vegetarian or vegan
  • Problems with absorbing it, which can be caused by conditions like pernicious anaemia, Crohn’s disease, or celiac disease
  • Surgery that removes part of the stomach or small intestine
  • Certain medications like metformin, which is used to treat diabetes

Treatment

The treatment for deficiency depends on the cause of the deficiency. If the deficiency is caused by not getting enough from your diet, you may need to take a supplement or eat more foods that are rich in vitamin B12, like meat, fish, eggs, and dairy products.

If the deficiency is caused by problems with absorbing vitamin B12, you may need to get injections or take high-dose supplements. In some cases, you may need to get treatment for an underlying condition that is causing the absorption problems.

It’s important to talk to your doctor if you think you may have a vitamin B12 deficiency. If left untreated, a vitamin B12 deficiency can lead to anaemia, fatigue, muscle weakness, intestinal problems, nerve damage, and mood disturbances.

Risks and Considerations

As with any vitamin or supplement, it is important to consider the risks and potential side effects before taking Vitamin B12. Here are a few things to keep in mind:

  • Allergies: If you are allergic to cobalt or cobalamin, you may have an allergic reaction to supplements. Be sure to check the label and speak with your doctor before taking any supplements.
  • Medications: Certain medications, such as metformin and proton pump inhibitors, can interfere with the absorption. If you are taking any medications, speak with your doctor to determine if you need to take a supplement.
  • Pregnancy and breastfeeding: Pregnant or breastfeeding women may need higher levels of Vitamin B12 to support the growth and development of their baby. Speak with your doctor to determine if you need to take a supplement.
  • Vegan or vegetarian diets: Vitamin B12 is primarily found in animal products, so those following a vegan or vegetarian diet may not get enough from their diet alone. Speak with your doctor to determine if you need to take a supplement.
  • Overdose: While it is rare, taking too much Vitamin B12 can cause side effects such as headaches, nausea, and anxiety. Be sure to follow the recommended dosage on the label or as directed by your doctor.

In general, Vitamin B12 is considered safe for most people when taken in recommended doses. However, it is important to speak with your doctor before taking any supplements to determine if it is right for you and to ensure that it does not interact with any medications you may be taking.

Frequently Asked Questions

What foods are high in vitamin B12?

Vitamin B12 is naturally found in animal products, such as meat, fish, poultry, eggs, and dairy products. Some fortified breakfast cereals, plant-based milk, and nutritional yeast also contain vitamin B12. It is important to note that a vegan or vegetarian diet may not provide enough of it, and supplementation may be necessary.

What happens when your vitamin B12 is low?

When your body does not get enough vitamin B12, it can lead to a condition called vitamin B12 deficiency anaemia. This occurs when the body does not have enough red blood cells due to a lack of it. A deficiency can also lead to nerve damage, which can cause tingling and numbness in the hands and feet.

What are the symptoms of B12 deficiency?

Symptoms of vitamin B12 deficiency can include fatigue, weakness, pale skin, shortness of breath, and a smooth tongue. Nerve damage can also cause tingling and numbness in the hands and feet, difficulty walking, and vision loss. In severe cases, deficiency can lead to depression, confusion, and dementia. It is important to talk to a healthcare professional if you are experiencing any of these symptoms.