What is Vitamin B12, Sources, Health Benefits and Precautions

It seems as though supplements of Vitamin B12 are selling like hotcakes lately. Until now, we have just been focusing on the hype surrounding this essential nutrient. But what is it all about? We will discuss some of the health benefits of Vitamin B12 in this Blog as well as review what exactly it is.

Table of Content

• Vitamin B12: What is It?
• What Are the Main Sources of Vitamin B12?
• 8 Health Benefits of Vitamin B12
• What Is the Recommended Daily Amount of Vitamin B12?
• Vitamin B12 Deficiency: Who is at Risk?
• Vitamin B12 Side Effects
• Vitamin B12: Precaution

Vitamin B12: What is It?

Also known as Cobalamin, Vitamin B12 is an essential nutrient. Experts believe it is needed for red blood cell formation, nerve function, and DNA synthesis. Vitamin B12 deficiency is also pretty uncommon since your body can store it for a long period of time. Vegans and vegetarians, on the other hand, maybe at greater risk of deficiency if they consume low levels of meat products. Deficits in Vitamin B12 are more prevalent in older adults.

Deficiency of Vitamin B12 results in symptoms such as fatigue, muscle weakness, confusion or depression, and memory dysfunction. In order to maintain good health, we need to ensure we receive adequate Vitamin B12.

What are the Main Sources of Vitamin B12?

8 Health Benefits of Vitamin B12:

1. Vitamin B12 Helps to Reduces Risk of Anemia:

In scientists' opinion, anaemia refers to the lack of healthy red blood cells in the body. In this situation, the blood does not transport oxygen through your body properly, which can cause fatigue, cold hands and feet, shortness of breath, or muscle weakness. A benefit of Vitamin B12 is thus its ability to prevent anaemia, given its role in making red blood cells. 

Red blood cells become too big and irregular in shape when you are deficient in Vitamin B12. The result is a specific type of anaemia called "megaloblastic anaemia," which makes your cells incapable of spreading throughout your body.

2. Osteoporosis Might be Reduced by Vitamin B12:

It makes sense that Vitamin B12 would also be a critical component of bone formation given the role that it plays in DNA function. It has been found that people with higher Vitamin B12 levels have higher bone mineral density, according to a study published in Journal. Osteoporosis is associated with low bone mineral density. According to this study, individuals who don't have adequate Vitamin B12 stores are likely to be susceptible to osteoporosis.

3. Heart Health may be Improved by Vitamin B12:

Homocysteine is a substance formed after proteins are broken down. Homocysteine levels have been linked to a risk for heart disease and cardiovascular disease, according to studies. Homocysteine levels above normal in humans are normally caused by Vitamin B12 or folic acid deficiency.

A study conducted by the National Institutes of Health (NIH) showed that Vitamin B12 may lower homocysteine levels along with folic acid and Vitamin B6. NIH researchers report that taking B12 does not reduce the risk of developing cardiovascular disease.

4. Birth Defects may be Reduced by Vitamin B12 Intake:

The B12 intake of pregnant women needs to be higher in comparison to that of adults. The reason is that deficiency of Vitamin B12 is linked to pregnancy complications and neural tube defects. To prevent birth defects in their children, pregnant women should ensure that they are consuming the recommended amount of Vitamin B12.

5. Depression May Be Reduced by Vitamin B12:

Over 260 million individuals in the world suffer from depression, according to the World Health Organization. Anyone can be affected by this mental health problem. A majority of studies worldwide have found that women with depression are more likely to have Vitamin B12 deficiency in comparison to those who don't have depression. These results are also supported by a study conducted on elderly individuals. 

There have been some studies showing that supplemental Vitamin B12 may help depression. After three months of Vitamin B12 supplementation, 100% of depressed individuals showed improved symptoms of depression, according to a study published in the Neurology Journal.

6. Your Cognition May Be Improved by Vitamin B12:

Biological markers of B12 were associated with cognitive function and brain volume, according to a study published in the Neurology journal. Researchers found that reducing total brain volume can lead to impaired cognition when these markers indicated a Vitamin B12 deficiency.

Study findings suggest that people with a low Vitamin B12 concentration have poorer memory and learning abilities. Vitamin B12 stores are important for cognitive function, as demonstrated in these findings.

7. Hair, Skin, and Nails may Benefit from Vitamin B12:

It is believed that Vitamin B-12 helps skin, hair, and nails. The effects of Vitamin B-12 are therefore popular. Deficits of Vitamin B12 can lead to hyperpigmentation, hair changes, and skin changes as well as glossitis (inflammation of the tongue), reports Clinical Dermatology. It is important to consume sufficient amounts of Vitamin B12, whether by consuming it through food or taking a supplement.

8. Energy-Boosting Effects of Vitamin B12:

The ability to boost energy is often attributed to supplements containing Vitamin B12. Even though they aren't directly responsible for energy production, B Vitamins are essential for a healthy body. It is currently not known whether supplementing with Vitamin B12 can increase energy levels in those who sufficiently obtain this Vitamin. In contrast, if you're deficient in Vitamin B12, then you can take a Vitamin B12 supplement to improve energy. A lack of energy or fatigue is one of the first signs associated with Vitamin B12 deficiency.

What is the Recommended Daily Amount of Vitamin B12?

Vitamin B12 intake for adults is recommended to be 2.4 micrograms per day, according to the National Institutes of Health (NIH). There may be variations in Vitamin B12 requirements for certain populations. During pregnancy, pregnant women should take 2.6 mcg of Vitamin B12 per day, and breastfeeding mothers should boost their Vitamin B12 intake to 2.8 mcg daily.

Water-soluble Vitamins like Vitamin B12 are absorbed by your body only as much as it needs. The rest is passed out through your urine. Hence, taking more Vitamin B12 does not provide any benefit. Further, as a result of this, Vitamin B12 toxicity is extremely unlikely.

Vitamin B12 Deficiency: Who is at Risk?

Deficiency in Vitamin B12 can occur in two different ways. Either not enough of it is in your diet, or your body does not absorb enough of it from the food you consume. A deficiency of Vitamin B12 may affect:

• Elderly people
• Patients with gastrointestinal disorders, like Crohn's, celiac disease, or pancreatitis
• Individuals who had gastrointestinal procedures such as bowel resections or bariatric surgery
• Those who practice strict veganism

Most adults over 65 have reduced levels of hydrochloric acid in their stomachs, reducing Vitamin B12 absorption. The most effective ways to prevent and treat Vitamin B12 deficiency are oral supplements or intramuscular injections. The B12 levels in your body may need to be increased by intramuscular injections if you cannot absorb them.

The B12 Vitamin is only naturally present in animal products. Despite the fact that many plant-based foods such as dairy and grains are fortified with B12, vegan diets tend to be deficient in it. It should be easy to avoid Vitamin B12 deficiency if you consume a healthy, varied diet. You should check with your doctor if you suspect you may be at risk.

Vitamin B12 Side Effects:

Most people are safe when taking Vitamin B12 by mouth, applying it to the skin, taking it orally, ingesting it, taking a shot, or getting it injected. Even large doses are considered safe because our bodies absorb Vitamin B12 in accordance with its needs, and the excess amount of Vitamin B12 is excreted via urine.

Vitamin B12: Precaution

• When taken by mouth in the recommended amounts during pregnancy or breastfeeding, Vitamin B12 is safe. There is a recommended daily intake of Vitamin B12 is 2.6 mcg for pregnant women. Nursing mothers should not exceed the intake of Vitamin B12 more than 2.8 mcg per day. 
• Use of Vitamin B12, folate, and Vitamin B6 following coronary stent implantation is not recommended. Together, these Vitamins will cause blood vessels to narrow.
• Vitamin B12 is not recommended for people with allergies or sensitivity to cobalt or cobalamin.
• You cannot take Vitamin B12 if you have Leber's disease, a serious hereditary eye disorder. If you take the Vitamin, your optic nerve can be seriously damaged, leading to blindness.The
• condition of megaloblastic anaemia can sometimes be treated by Vitamin B12 supplements. This, however, can cause serious side effects. Be sure to consult your healthcare provider before starting Vitamin B12 treatment.
• Polycythemia vera (a high number of red blood cells) can be unmasked by treating Vitamin B12 deficiency.

*Disclaimer – This blog provides the information only; it doesn’t claim that the above-mentioned information can cure any diseases or can be the replacement of any medicine. For the illness kindly consult a doctor.