Vitamin B12 (cobalamin) is a very important, water-soluble vitamin from the B-vitamin group. This means that the body does not have the ability to produce it itself, so it must be ingested through diet (or through supplementation), just like other vitamins (except vitamin D).
Although cobalamin is water-soluble, the body has mechanisms to store it for up to 4 years (any excess is easily excreted through urine).
Who’s Most At Risk For Vitamin B12 Deficiency
These people are especially prone to vitamin B12 deficiency:
- Breastfeeding women and pregnant women
- Vegetarians and vegans
- Bariatric surgery patients
- Gastrointestinal problems, such as chronic diarrhea, anorexia, and stomatitis
- Gastrointestinal disorders, like stomach restrictions, stomach infections, and Crohn’s disease
How Much Vitamin B12 Should You Get?
Deficiency of this vitamin is not uncommon. In the United States, where nutrition data is well-tracked, between 1.5% and 15% of the population has some degree of vitamin B12 deficiency.
The recommended daily allowance of this vitamin for adults is 2.4 mcg, and slightly more for breastfeeding and pregnant women, i.e., 2.8 mcg and 2.6 mcg, respectively.
It is difficult to “overdose” on vitamin B12, since the body has a mechanism to easily excrete it; however, those who intend to use any type of supplementation of this vitamin should consult their doctor (interactions of this vitamin with other medications that people are taking are possible).
If you are in any of the previously mentioned risk groups, and especially if you experience any of the deficiency symptoms listed below, be sure to consult your doctor. He or she can recommend appropriate testing to determine if and to what extent you have a deficiency, and what you should do accordingly.
Increased Risk Of Vitamin B12 Deficiency
Several things can raise your risk of a B12 deficiency. Here are a few to watch for:
High Levels Of Homocysteine
Homocysteine occurs as a result of protein breakage. If it is present in great amounts in the body, it heightens the risk of experiencing heart attacks, strokes, and Alzheimer’s disease.
Impaired Infant Development
Lack of vitamin B12 in mothers can be dangerous for the cognitive and physical development of the baby, thus leading to an increased risk of abnormalities and impaired infant development.
Cognitive Disorders
It has been shown that the lack of vitamin B12 is strongly related to depression and dementia. It has also been considered that dementia sufferers do not experience any benefits from vitamin B12 supplementation when it comes to restoring the damage.
Megaloblastic Anemia
Megaloblastic anemia represents a health condition when the bone marrow creates abnormal, immature red blood cells, called megaloblasts. Thus, the number of red blood cells decreases, and oxygen is not carried to the organs and tissues in the body. The most common symptoms of megaloblastic anemia include muscle weakness, nausea, wasting, fatigue, diarrhea, etc.
First Signs Of Vitamin B12 Deficiency
Constant Fatigue
A lack of vitamin B12 indicates that the cells do not get enough oxygen, thus making you tired and lethargic. Therefore, if you often experience tiredness, even though you sleep enough, you should check your vitamin B12 levels.
Pale Or Yellowish Skin
A consequence of reduced red blood cell production (megaloblastic anemia). Read more about anemia here. Possible symptoms of anemia – sudden unexpected weight loss, pale skin, menstrual problems, diarrhea, etc.
Pins And Needles
Feeling pins and needles, as well as numbness, especially in your hands and feet occurs as a result of less oxygen in the cells, which leads to nerve damage and lack of vitamin B12.
Poor Vision
Sensitivity to light, blurred vision, and spotting may mean a lack of vitamin B12 in people. If it is not treated on time, it may cause serious optic nerve damage.
Other symptoms include:
- Anemia (platelets, white blood cells, and red blood cells)
- Inflammation in the oral cavity and frequent occurrence of aphthae
- Walking difficulties (balance issues, staggering)
- Brain and mental fog
- Shortness of breath and heart palpitations
- Neuropathy
- Mental issues, like depression, behavioral changes, or memory loss
- Inability to concentrate
How to Raise Your B12 Levels
There are a few ways that can help you regulate a vitamin B12 deficiency without taking food supplements:
Avoid Alcohol
The excessive amount of alcohol affects the body to produce intrinsic factors, thus lowering the absorption of vitamin B12. Moderate alcohol consumption is adequate, meaning 1 drink per day for women and 2 drinks per day for men.
Proper Intake Of Calcium
The absorption of vitamin B12 is increased by the proper intake of calcium, so make sure you include more calcium-rich foods in your diet.
Food
Here are the top sources of vitamin B12:
- Chicken and beef liver
- Salmon
- Oysters
- Clams
- Herring
- Mackerel
- Sardines
- Tuna
- Trout
- Organic yogurt
- Turkey
- Raw milk
- Eggs
- Beef tenderloin
- Lamb
Benefits Of Vitamin B12
The lack of vitamin B12 is thought to be the main nutrient deficiency all over the world. Vitamin B12 enhances mood, heart health, skin health, hair, memory, energy, digestion, etc. It also:
Increases The Levels Of Energy
Vitamin B12 is beneficial for metabolism, as it transforms carbohydrates into useful glucose, which is used in the form of energy. This is the reason why people who experience vitamin B12 deficiency suffer from fatigue.
Lowers The Risk Of Neurodegenerative Issues And Prevents Memory Loss
A lack of vitamin B12 might lead to various psychiatric and neurological disorders. Vitamin B12 plays a very important role in neurotransmitter and nerve health, as well as enhances cognitive ability and lowers the risk of neurodegenerative disorders, including dementia and Alzheimer’s.
Enhances The Function Of The Nervous System And Boosts Mood
Vitamin B12 is necessary for cognitive processes and concentration, and a lack of vitamin B12 may lead to difficulties in focusing and an increased risk of attention disorders.
Enhances Hair And Skin Health
Vitamin B12 has an important role in the reproduction of cells, which means it is essential for nail, skin, and hair health. It is beneficial for the skin because it reduces skin inflammation, redness, acne, blemishes, and dryness, and also treats eczema and psoriasis effectively.
It also makes the nails stronger and prevents hair breakage.