Vitamin B12 also called cobalamin is a water-soluble vitamin that plays a crucial role in various body functions, such as nerve function, red blood cell formation, and DNA synthesis. Different from many vitamins, vitamin B12 itself is a much more complex molecule containing the metal “cobalt,” which is also how it gets its name. The human body is incapable of synthesizing vitamin B12, so intake must be through attributionary means, either dietary or supplemented.
Sources of Vitamin B12
Vitamin B12 can naturally be found in animal-based foods like:
- Meat: beef, lamb, pork, and poultry
- Fish: salmon, tuna, trout, and sardines
- Dairy Products: milk, cheese, and yogurt
- Eggs: most contained in the yollk A lack of vitamin B12 can often be a problem with vegetarian and vegan diets, given that significant amounts do not occur in plant-based foods. In such cases, fortified foods are often recommended (e.g., plant-based milk, cereals, and nutritional yeast) or B12 supplements.
Mechanisms of Vitamin B12 in the Body
- Formation of Red Cells: Essential for the healthy formation of red blood cells. If not enough vitamin B12 is found in the body, the red blood cells formed will become too large and misshapen, resulting in megaloblastic anemia. The inability of the blood to carry oxygen can lead to fatigue, weakness, and dizziness.
- Gamma Nerves: Vitamin B12 maintains the sheath going around nerves in a protective case known as the myelin. Without the myelin, nerve function is impaired, showing neurological symptoms like numbness, tingling, and behind walking.
- Synthesis of DNA: Vitamin B12 is very important for the synthesis of DNA: the genetic material present in every cell of the body. It also supports metabolism in all body cells, especially rapid-dividing cells like blood cells
- Mood Regulation and Brain Health: Vitamin B12 is critical for making serotonin and other mood-affecting neurotransmitters-the chemicals in the brain that keep a handle on mood health. Negative mental health outcomes like depression, anxiety, and cognitive decline, particularly among the elderly, have been attributed to Vitamin B12 deficiency
Symptoms of Vitamin B12 Deficiency
Symptoms of Vitamin B12 deficiency will occur over time and include:
- fatigue and weakness
- neurological symptoms (which range from tingling in the hands and feet to more serious cognitive issues like memory problems or difficulty concentrating),
- pale skin,
- a swollen red tongue
- shortness of breath,and dizziness
- all because of the reduced oxygen transport in the blood.
B12 deficiency, if untreated, can lead to extreme permanent nerve damage or cognitive decline. Therefore, it is important to recognize any symptom from the outset.
Risk Factors For Vitamin B12 Deficiency
Some of the identified factors that increase the risk of developing vitamin B12 deficiency include the following:
- Age: The older population is on the riskier side due to their decreased capacity in B12 absorption from food sources.
- Dietary Restrictions: Strict vegetarian or vegan diets put individuals at higher risk of vitamin B12 deficiency, as plant-based foods contain very low or no vitamin B12.
- Gastrointestinal Conditions: Conditions like Crohn’s disease or celiac disease and bacterial overgrowth in the small intestine prove exceedingly hostile to vitamin B12 absorption
- Medications: Various medications like proton pump inhibitors (PPIs), H2 blockers, and metformin can decrease vitamin B12 absorption.
How to Keep Vitamin B12 at Healthy Levels
- Dietary Sources: If you’re not vegetarian (or vegan), a varied diet with significant portions of meat, fish, dairy, and eggs should help you get adequate amounts of vitamin B12.
- Fortified Foods: An excellent source of vitamin B12 would be fortified foods: breakfast cereals,plant-based milks, and nutritional yeast supplement those on plant-based diets.
- Supplements: Should dietary intake and fortified foods be insufficient, vitamin B12 supplements are also available. Some are in oral or sublingual (pod under the tongue) form, while injections are reserved for the more severely deficient or people who have absorption issue
Recommended Daily Dosage
The recommended daily allowance of vitamin B12 varies according to age, related lifestyle requirements, and certain health conditions.
* Adults: 2.4 micrograms *Pregnant women: 2.6 micrograms *Lactating women: 2.8 micrograms *Children: 0.4 (inf ants)- 1.8 micrograms (adolescents).
Summary
Vitamin B12 is very important for several functions in the body, such as the production of red blood cells, general nerve health, and DNA synthesis. Vitamin B12 deficiency is compensated for with serious ensuing health complications, which include fatigue and anemia, neurological impairment among others. To ensure enough intake, you need to eat an animal-based diet or products fortified with B12, and always consider supplements if that isn’t an option. Regular tests help catch deficiencies early so the corrective measure can be taken fast before any long-term effects arise.
