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Vitamin B12 or Cobalamin is an essential vitamin for your body. It is responsible for a wide range of body functions including red blood cell formation, DNA synthesis, and nervous system development.
Your body can’t make B12, so you need to consume it in your diet. When there is sufficient B12 in the body, the body stores it in the liver for later use. However, when the body doesn’t get enough B12, the liver reserves start to deplete - which causes symptoms of B12 deficiency.
Deficiency can occur either if you are not eating sufficient vitamin B12 or if there is a problem with B12 absorption. The deficiency can result in both physiological and psychological problems.
According toreports, around 6 out of every 100 people globally are likely to have B12 deficiency. The ratio is significantly higher in older people.
Vitamin B12 is vital for many bodily functions. Some of the key roles of vitamin B12 in maintaining body health and well-being include:
The average red blood cell dies after about120 days of its formation. This is why your body constantly makes blood cells to maintain optimal circulation.
Vitamin B12 plays a key role in theformation of red blood cells, and even white blood cells and platelets. When your body is deficient in vitamin B12, the body makes abnormally large red blood cells which disturbs the blood flow in the vessels. This condition is calledmegaloblastic anemia.
See Also: Can Anemia Cause Weight Problems?
Studies show that vitamin B12 facilitates the process of DNA synthesis, and deficiency of vitamin B12 causes DNA damage. B12 helps in DNA replication and the formation of new DNA by supporting the enzymes responsible for DNA synthesis.
Your DNA is always atrisk of damage from oxidative stress. Vitamin B12 also hasantioxidant properties that protect DNA from this damage.
Vitamin B12 is essential for nervous system health and function because it supports theregeneration of nerve fibers. If there is damage or injury to the nerve cells, B12 helps in the repair of damaged nerve fibers.
Your nervous system also needs vitamin B12 for theformation of neurotransmitters, such as dopamine and serotonin. The neurotransmitters are chemical messengers in the nervous system for coordination.
B12 deficiency can promote nerve damage, causing tingling, numbness, and coordination problems. It can also disturb the production of neurotransmitters or brain chemicals, resulting in mood changes and memory issues.
See Also: 11 Easy Ways To Increase Your Dopamine Naturally
Your body needs vitamin B12 for energy production. Although vitamin B12 itself is not an energy source, it helps produce energy from carbohydrates.
A2022 study shows that people with vitamin B12 deficiency experience tiredness, low energy levels, and fatigue.Studies also indicate that people who take vitamin B12 supplements when they are deficient report increased energy levels and mental boosts.
When vitamin B12 levels are lower in your body than normal, it impacts all the functions in the body that require vitamin B12. It causes red blood cell deficiency, and you may start experiencing the symptoms of anemia.
Low vitamin B12 also negatively influences nervous function and may cause depression. Memory loss is also common among people with low vitamin B12.
Vitamin B12 is also important for bone health, andstudies show that a lack of vitamin B12 increases the risk of osteoporosis and bone fractures. With low B12, the body's energy levels also drop, and you may feel extreme tiredness, lack of energy, and unable to concentrate.
Here are some common signs and symptoms that may indicate you are B12 deficient:
The severity and combination of symptoms varies from person to person. However, some people may also experience no symptoms indicating B12 deficiency.
Not everyone has the same risk of B12 deficiency because certain factors increase your likelihood of developing B12 deficiency. These include
Studies show that vitamin B12 deficiency is very common among older people. This is because the body's ability to absorb B12 decreases with age.According to somereports, about 20% of people over the age of 60 are B12 deficient.
Animal food sources are rich in vitamin B12, but you can’t get enough B12 from plant sources. Vegans and vegetarians are at ahigher risk of B12 deficiency because they don’t consume animal-source foods such as dairy, eggs, or meat.
Studies show that people with gastrointestinal problems such asceliac disease andCrohn’s disease are at a higher risk of B12 deficiency. This is because GIT problems impair the body’s ability to absorb B12 from foods.
Reports show that people undergoing bariatric surgery — surgically reducing stomach size — can develop vitamin B12 deficiency. Since B12 needs stomach acid for its absorption, the reduced stomach size and changes in digestion can lead to a lack of this vitamin.
Reports show that pregnant women are at a higher risk of developing B12 deficiency. This is because the body's demand for B12 increases during pregnancy.
B12 is required for the development of baby and blood production. This deficiency is even more common among women who are vegans.
Some medications can also increase the risk of B12 deficiency. Medications like metformin which is used for diabetes, and proton pump inhibitors, which are used to treatGERD, cannegatively impact B12 absorption.
Vitamin B12 deficiency is more common than people think of it. Many people with B12 deficiency don’t even realize why they are experiencing symptoms like low energy and fatigue.
Here are some main reasons why B12 deficiency is common:
The primary sources of vitamin B12 are animal-based foods such as dairy, egg, and meat. People who prefer or strictly follow a vegan diet don’t get enough B12 from their diet. This is why vegans are at a higher risk of vitamin B12 deficiency.
Related Link: Dietitian-backed Vegan Meal Plan!
Even if you are taking vitamin B12-rich foods in your diet, you can still have B12 deficiency. It is because your body may not be absorbing B12 from foods because of GIT problems such as celiac and Crohn’s disease.
Medications such as metformin for diabetes and proton pump inhibitors for GERD are also common in use, which can cause B12 absorption problems.
Age is a major factor for B12 deficiency and is one of the main reasons why B12 deficiency is common. As you get older, your stomach produces less acid, which impacts the absorption and results in B12 deficiency.
If you have vitamin B12 deficiency, it can be due to either a low intake of B12 or a problem with its absorption. So, to figure out the actual cause, you must consult a specialist first.
However, you can also follow these general tips to improve B12 deficiency:
The best practice to improve B12 deficiency is to eat foods rich in vitamin B12. Here are some food options that can help you with B12 deficiency:
If you are non-vegetarian and are comfortable eating foods from animal sources, there are plenty of options for you. Beef, liver, chicken, fish, eggs, and dairy products are some of the best food choices for B12 deficiency.
Related Link: Dietitian-backed Mediterranean Meal Plan!
If you are a vegetarian, there are limited food options for you that can provide you with vitamin B12. You can eat fortified cereals, fortified plant-based milk, nutritional yeast, and B12 supplements to improve B12 deficiency.
One good idea is to pick a vegetarian meal plan and stick to it religiously so as to avoid any nutritional deficiencies.
Related Link: Dietitian-backed Vegetarian Meal Plan!
In addition to adding B12 food sources to your diet, you must also avoid certain foods to improve B12 deficiency. For example, eating sugar-rich processed foods will provide you with only empty calories and minimum nutrients, which may lead to the worsening of B12 deficiency.
See Also: The Ugly Truth About Overly Processed Foods!
Similarly,research shows that alcohol consumption negatively impacts the absorption of different nutrients in the GIT, including vitamin B12.
There are plenty of dietary supplements that offer vitamin B12. Supplements that contain only B12 are also available to improve B12 deficiency.
However, you must consult your healthcare provider before starting any supplement plan for B12 deficiency.
If digestive conditions such as celiac disease or Crohn’s disease are responsible for B12 deficiency, managing these will improve B12 deficiency.
You can eat a gluten-free diet to improve celiac disease. Management of Crohn’s disease is also possible by avoiding triggering foods such as carbonated drinks and alcohol.
Superfood powders can be a great source of vitamin B12 if they are fortified with B12 vitamin. Some superfood powders that are specially designed for vegetarians often include vitamin B12, as vegetarians don’t get enough B12 from foods.
However, not all superfood powders contain B12, so it is essential to check the labels first.
In addition to improving B12 deficiency, you can also take superfood powders to get other essential vitamins and minerals. We recommendOrganic Greens Powder Superfood as it’s certified by a third party to meet FDA standards and also contains antioxidants, vitamins, and minerals from whole food.
This superfood powder can help improve digestive health, which can be beneficial for people with B12 deficiency.
The daily recommended dosage of vitamin B12 for an adult is2.4 micrograms. If you are not getting B12 from food, you can take supplements with 2.4 micrograms of B12 daily.
Vitamin B12 is a water-soluble vitamin, which means the body excretes the excess of it through urine. Since the excess of B12 doesn’t stay in the body, eating too much isn’t usually dangerous.
However, you should always follow the recommended dosage for maximum results.
Vitamin B12 is an essential nutrient that regulates many important body functions. Deficiency B12 can negatively impact blood formation, DNA synthesis, energy levels, and overall physical and psychological health.
The deficiency can occur due to the lack of vitamin B12 in the diet or malabsorption due to GIT problems. Vegans are at a higher risk of B12 deficiency as vegan diets are commonly low in B12. However, vegans can get B12 from fortified vegan foods to improve B12 deficiency.
If you are a non-vegetarian, you can improve your B12 deficiency by increasing your intake of meat, eggs, and dairy products. Vitamin B12 supplements are also a choice to get the required levels of B12.
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