What You Need to Know About Vitamin B12

However, omnivores are not immune to deficiency, which can lead to significant health issues. Vitamin B12 is indispensable for numerous bodily functions, including nerve health, blood cell formation, DNA synthesis, and energy production.

What is Vitamin B12?

Vitamin B12 is part of the B-complex vitamin family and is not naturally produced by the body, necessitating its intake through food or supplements. Common sources include meat, eggs, milk, and seafood. It supports red blood cell formation, maintains nervous system health, and aids in DNA synthesis.

What Does Vitamin B12 Do?

B12 acts as a cofactor in essential metabolic processes. It is absorbed in the small intestine, metabolised in the liver, and excreted via the kidneys. The vitamin protects neurons, supports cardiovascular health, and helps form red blood cells for oxygen transport.

Key Benefits of Vitamin B12

1. Improves Glycaemic Control
   Studies show that B12 supplementation benefits individuals with type 2 diabetes by enhancing glycaemic control, reducing insulin resistance, and strengthening the immune system, particularly in older adults.
2. Supports Mental Health
   Deficiency in B12 is linked to psychological symptoms such as depression, psychosis, and suicidal thoughts. Adequate intake can improve mood and mental well-being.
3. Reduces Cardiovascular Risks
   B12 deficiency increases the risk of heart diseases, the leading global cause of death. It helps lower homocysteine levels, a factor in cardiovascular diseases.
4. Balances Vegetarian Diets
   While vegetarian diets offer many health benefits, the lack of B12-rich foods like meat and seafood can lead to deficiency, contributing to conditions like hyperhomocysteinaemia. Vegetarians and vegans are advised to consider B12 supplements.
5. Combats Fatigue
   Vitamin B12 plays a crucial role in energy production. Deficiency often manifests as fatigue and reduced ability to perform daily tasks.
6. Prevents Anaemia
   B12 helps prevent megaloblastic anaemia, a condition characterised by large, malformed red blood cells, which leads to symptoms like fatigue and shortness of breath.
7. Enhances Muscle and Nerve Recovery
   Studies indicate that B12 supports nerve regeneration and muscle recovery by inhibiting pain signaling pathways.
8. May Improve Sleep Quality
   While more research is needed, B12 indirectly influences functions that may enhance sleep.

Symptoms of B12 Deficiency

Signs of deficiency include fatigue, mood changes, anaemia, nerve damage, mental confusion, and tingling in extremities. Severe cases can result in megaloblastic anaemia and neurological issues.

Causes of B12 Deficiency

Deficiency can stem from:

• Conditions like Crohn’s disease or coeliac disease
• Vegetarian or vegan diets lacking animal-based foods
• Lack of intrinsic factor, necessary for absorption
• Advanced age or chronic alcoholism

Dietary Sources of Vitamin B12

Rich sources of B12 include:

• Seafood: Salmon, tuna, mussels
• Meat: Liver
• Dairy: Milk and other products

Supplementation and Daily Intake

The recommended daily intake for adults is 2.4 mcg, but needs may vary. Methylcobalamin is a preferred supplement form due to its superior absorption. Vegans and at-risk individuals should prioritise B12 supplementation to avoid deficiency-related complications.

Vitamin B12 is essential for numerous health aspects, from energy production and nerve protection to cardiovascular health and mental well-being. Given its critical role and the potential long-term impact of deficiency, ensuring adequate intake through diet or supplements is crucial. Individuals at risk should consult healthcare professionals for proper assessment and guidance.

About the Author

Maria De Ascencao is the Head of Natroceutics Partners and a pioneer in the global health industry.