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Vitamin B complex is a group of 8 vitamins, vitamin-B12 is one of them. since it is a water-soluble vitamin, it can not be stored in the body, you have to obtain this from the diet. Vitamin B12 is crucial for the development of red blood cells, DNA production, anemia, and neurological functions. Falling short of this vitamin in your body may cause chronic health disease in future.

 

What is Vitamin-B12

Vitamin-B12 also called cobalamin is a vital vitamin that is essential for the human body but can not form in the body. Like all other vitamins of the vitamin B complex, vitamin B12 is a water-soluble vitamin, that means it mixes with the water and travels through the bloodstream.

It is an important vitamin that plays many roles in your system and benefits your body in many ways:

  • Boosting the energy level
  • Sharping your memory
  • Reduce the risk of having heart disease
  • DNA synthesis
  • Development of Red Blood Cells
  • Keeping the homocysteine level low
Sources Of Vitamin B12

To fulfil the daily need for vitamins, our body is dependent on diet or supplements.

Our stomach releases a protein named intrinsic factor (IF). This protein binds to cobalamin and helps in the absorption of the vitamin in our body.

Almost all vitamin B12 in the food comes from animal sources, for vegetarian people it is quite challenging to meet the daily required amount but it is possible. Some vitamin B12 vegetarian food sources are:

  • Dairy (milk, yogurt, blue cheese)
  • Mushroom
  • Fortified cereal
  • Fortified nondairy milk (soy milk, almond milk)
  • Tampeh, miso, tofu
  • Nutritional or Brewer’s yeast
Daily Recommendation

It is important to maintain 80th percentile in blood lab range for B12.

  • B12 supplement as methylcobalamin (active form) 1000-1500 mcg daily for vegetarians and if on any medications.
  • For general good health once can take 2500-3000 mcg per week
  • B9 (Folate) as 5-methyltetrahydrofolate (5-MTHF) form can enhance the B12 absorption.
Health Benefits Of Vitamin B12
Vitamin-B12 is an essential vitamin that provides so various health benefits, some including:
  • Helps in RBCs (red blood cells) production and anemia prevention
  • May reduce the risk of major birth defects, such as brain and spinal cord defects
  • Improves the skin, hairs, and nails health
  • Supports cardiovascular health and lowers the homocysteine level
  • Boost your energy level
  • It prevents the loss of neurons and is great for the brain health
  • Reduces the risk of dementia
  • It helps to improve mood and symptoms of depression
  • Improves sleep and nervous system
  • Very beneficial for autoimmune health conditions
Vitamin-B12 Deficiency

Vitamin B12 deficiency is one of the most common deficiencies in the world. This may lead to some chronic diseases, that includes:

  • Mental Problem (Dementia, brain fog, confusion)
  • Anemia
  • Hair fall, hair greying
  • Chronic pain
  • Mood swings or Depression or stress
  • Infertility (both in men and women)
  • Nausea
  • Fatigue
  • Blurred Vision
  • Numbness or tingling sensation in the hands, legs and feet
  • Inflamed or swollen tongue
What Causes Vitamin-B12 Deficiency

Vitamin B deficiency may cause a wide range of problems. Some include:

  • In some intestinal conditions like dysbiosis, gut inflammation which leads to malabsorption.
  • Certain medications
  • Excessive alcohol consumption
  • Auto-immune disease
  • Individuals with diabetes mellitus
  • Vegan / vegetarian diet
  • Pernicious anemia
  • Small Intestine Bacterial Overgrowth (SIBO)
  • Ageing
  • Prolonged condition of hypochlorhydria (low stomach acid)
  • Bacterial or parasitic colonization
  • Defective transport : Transcobalamin deficiency
Excessive Intake Of Vitamin B12

Since it is a water-soluble vitamin, there is no upper limit of this vitamin, an excessive amount of vitamin B12 is flush out from the body through the urine.

However, in some instances overdose of Vitamin B12 supplement shown some side effects:

  • Anxiety
  • Nausea
  • Headaches
  • Itchy skin

Summary

Vitamin B12 is crucial for human health and it is not possible to maintain optimal range by just diet.

Dietary supplements is essential as daily optimal need. If you are not sure about which supplement works for you better, speak to your health coach to help you with the right choice.