vitamin B12

Vitamin B12 is a crucial B vitamin. It is needed for nerve tissue health, brain function, and the production of red blood cells. Cobalamin is another name for vitamin B12.

Deficiency can result when levels of vitamin B12 are too low. This can lead to irreversible neurological symptoms. In the United States (U.S.), between 1.5 and 15 percent of the population are currently diagnosed with vitamin B12 deficiency.

This article will explore the functions of vitamin B12, how a person would know they are not consuming enough vitamin B12, and where to source more.

Fast facts on vitamin B12

• Vitamin B12 is important for brain function the synthesis of red blood cells.
• Deficiency of vitamin B12 can lead to neurological difficulties and anemia.
• People over the age of 14 should consume more than 2.4 micrograms (mcg) of vitamin B12 daily.
• Vitamin B12 is naturally available in meats, but people who do not eat meat, such as vegans, can obtain vitamin B12 in supplement form.

What is vitamin B12?

Vitamin B12 is vital for red blood cell production and mental processes.

Vitamin B12 is a water-soluble vitamin, like all other B-vitamins.

This means it can dissolve in water and travel through the bloodstream. The human body can store vitamin B12 for up to four years. Any excess or unwanted vitamin B12 is excreted in the urine.

Vitamin B12 is the largest and most structurally complicated vitamin. It occurs naturally in meat products and can only be industrially produced through bacterial fermentation synthesis.

Foods

Vitamin B12 can be found naturally in animal products, such as fish, meat, eggs, and dairy products. It does not typically occur in plant foods.

Good dietary sources of vitamin B12 include:

• beef
• pork
• ham
• poultry
• lamb
• fish, especially haddock and tuna
• dairy products, such as milk, cheese, and yogurt
• some nutritional yeast products
• eggs

Some types of soya milk and breakfast cereals are fortified with vitamin B12.

It is always better to maintain a balanced diet and receive healthful amounts of nutrients before active treatment is required. The symptoms of deficiency are easily avoided with a healthful diet.

Benefits

Vitamin B12 is crucial to the normal function of the brain and the nervous system. It is also involved in the formation of red blood cells and helps to create and regulate DNA.

The metabolism of every cell in the body depends on vitamin B12, as it plays a part in the synthesis of fatty acids and energy production. Vitamin B12 enables the release of energy by helping the human body absorb folic acid.

The human body produces millions of red blood cells every minute. These cells cannot multiply properly without vitamin B12. The production of red blood cells reduces if vitamin B12 levels are too low. Anemia can occur if the red blood cell count drops.

Intake requirements

In the U.S., the National Institutes of Health (NIH) recommend that teens and adults over the age of 14 years should consume 2.4 micrograms (mcg) of vitamin B12 a day. Pregnant women should be sure to consume 2.6 mcg, and lactating women 2.8 mcg.

Excessive intake of vitamin B12 has not demonstrated toxic or harmful qualities. However, people are always advised to speak with their physician before starting to take supplements.

Some medications may interact with vitamin B12. These include metformin, proton pump inhibitors, and h2 receptor agonists, often used for peptic ulcer disease. All of these drugs may interfere with vitamin B12 absorption. The antibiotic chloramphenicol, or chloromycetin, may also interfere with red blood cell production in people taking supplements.

Deficiency symptoms

Vitamin B12 deficiency occurs when the body does not receive enough vitamin B12.

It can result in irreversible and potentially severe damage, especially to the nervous system and brain.

Vitamin B12 is important for brain function, and neurological symptoms occur if the body does not have enough.

Even slightly lower-than-normal levels of vitamin B12 can trigger deficiency symptoms, such as depression, confusion, memory problems, and fatigue. However, these symptoms alone are not specific enough to diagnose vitamin B12 deficiency.

Other symptoms of vitamin B12 deficiency include constipation, loss of appetite, and weight loss.

Once symptoms escalate, they can include neurological changes, such as numbness and tingling in the hands and feet. Some people may have difficulty maintaining balance.

Infants who lack vitamin B12 may demonstrate unusual movements, such as face tremors, as well as reflex problems, feeding difficulties, irritation, and eventual growth problems if the deficiency is left untreated.

Vitamin B12 deficiency carries a serious risk of permanent nerve and brain damage. Some people with insufficient vitamin B12 have a higher risk of developing psychosis, mania, and dementia.

Insufficient vitamin B12 can also lead to anemia. The most common symptoms of anemia are fatigue, shortness of breath, and an irregular heartbeat. People with anemia might also experience:

• a sore mouth or tongue
• weight loss
• pale or yellowing skin
• diarrhea
• menstrual problems

Vitamin B12 deficiency also leaves people more susceptible to the effects of infections.