What exactly is vitamin B12?
The National Institutes of Health (NIH) say that vitamin B12 is crucial for maintaining the health of your blood and nerve cells. Additionally, it aids in the production of DNA, the genetic material found in all cells. This vitamin prevents megaloblastic anemia, a type of B12 deficiency that leaves sufferers feeling fatigued and depleted with a low mood.
A recent study in Singapore looked at how B vitamins might help treat upper respiratory symptoms. They discovered that patients who were given vitamin B12 supplements (500 μg), vitamin D supplements (1,000 IU), and magnesium experienced a decrease in the severity of viral symptoms as well as the need for oxygen and intensive care support.
What are the advantages of vitamin B12 for health?
According to Whitney English, a registered dietitian in Los Angeles, “Vitamin B12 is essential for proper neurological and metabolic functioning, including the transport of oxygen in our bodies. B12 is used to make red blood cells, which carry oxygen in the body.” In addition to its role as a “co-factor” in DNA synthesis, vitamin B12 has other beneficial properties including to produce myelin, the covering that protects nerve cells.
Dana Hunnes, Ph.D. says that although our bodies require vitamin B12, they cannot produce it. This makes it an “essential” vitamin because it is essential we find it in our diet or elsewhere, otherwise we can become deficient. Dana, an experienced registered dietitian who works at the Ronald Reagan University of California, Los Angeles Medical Center says, “The majority of people do not need to take a supplement, if you eat a very varied diet. The B12 vitamin is present in a wide variety of foods.”
Consuming foods high in vitamin B12 will help you get more of this nutrient in your diet including:
- Eggs
- Dairy like cheese, milk, and yogurt
- Non-dairy milks that have been fortified
- Animal products like liver, chicken, and beef
- Fish such as sockeye salmon, rainbow trout, and canned tuna
- Shellfish like clams
Who is prone to a vitamin B12 deficiency?
The NIH recommends only 2.4 mcg of vitamin B12 for adults as their daily allowance. However, since it’s primarily obtained through meat and fish, those who follow plant-based or vegan diets may want to think about taking a vitamin B12 supplement in addition to eating foods that have been fortified with the vitamin.
Since vitamin B12 is absorbed through the small intestine, conditions like celiac disease or Crohn’s disease may prevent the body from properly absorbing it. You need intrinsic factor, a protein produced in the stomach, to aid in the absorption of vitamin B12. A gastrectomy increases the risk of a B12 deficiency by removing or bypassing a portion of the small intestine or stomach. The risk of a B12 deficiency may also be increased by autoimmune diseases, GERD, acid reflux, and medication use. Individuals greater than age 60 are also vulnerable to a B12 deficiency because they produce less stomach acid. Many medications deplete B12 in the body including proton pump inhibitors (aka PPIs like omeprazole), metformin, oral birth control pills, statins, and more. Increased mental or physical stress has also been shown to cause lower B12 levels.
Vitamin B12 injections or infusions may be used in some situations to treat low levels of B12. Individuals can also use injections or infusions to help prevent vitamin B12 deficiencies when they know they are at risk. B12 shots have been used in the medical community for many years and are generally well tolerated and widely regarded as safe when administered appropriately.
Signs and symptoms of a vitamin B12 deficiency can include:
- Fatigue
- Anemia
- Shortness of breath
- Dizziness
- Skin that is yellow or pale.
- Depression or low mood
- Tongue and mouth discomfort
- Canker sores
- Irregular heartbeat
- Balance issues
- Neuropathy
- Muscular weakness
- Brain fog or forgetfulness
How to proceed if you suspect a vitamin B12 deficiency
Ask for a comprehensive annual blood panel at your primary care physician’s office if you suspect you have a vitamin B12 deficiency because routine tests don’t always reveal specifics. Certain tests such as a methylmalonic acid (MMA) can shed light on this deficiency. But even a commonly run test like a CBC (complete blood count) can show how your B12 levels are doing when interpreted correctly. Individuals can also consider a B12 supplement because the recommended daily allowance may not be enough to ensure adequate absorption. When choosing a supplement, consider that sublingual B12 tends to have higher absorption per mcg than oral forms.
Even at 2,000 mcg per week, you likely won’t overdo it, according to Whitney English. “There is no known level at which B12 is harmful. B12 is water-soluble and our body eliminates what it doesn’t need.” However, the NIH notes that there is a chance that vitamin B12 could interact with specific drugs, so consult your doctor before taking a B12 supplement.
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