Vitamin B12 (also known as cobalamin) is essential to the proper functioning of the human body. While you may have never heard about this particular vitamin, it's working in the background to keep your health in top shape.
A lack of vitamin B12 can lead to a variety of health issues, including anemia, nervous system damage, and memory problems. That's why maintaining good levels of vitamin B12 in your body is essential to your well-being.
Let's take a closer look at what vitamin B12 is all about.
What is Vitamin B12?
Vitamin B12 is a vital nutrient responsible for:
- Helping red blood cell formation
- Supporting DNA synthesis
- Ensuring structural stability of chromosomes
- Maintaining proper nervous system functions
- Helping synthesize fatty acids
- Improving energy production
Vitamin B12 attaches itself to the proteins in the food you eat. When the food arrives at the stomach, acids and enzymes unbind the vitamin and allow the intestines to absorb it.
This vitamin naturally occurs in animal products like meat, fish, poultry, eggs, and milk. Plant-based food doesn't contain it.
Vitamin B12 can be added to fortified foods and supplements. Supplements and fortified foods contain the vitamin in its free form, so it doesn't need unbinding.
What Are the Health Benefits of B12
Vitamin B12 plays a crucial role in various processes in the human body while supporting many others. It can:
1. Maintain a Proper Red Blood Cell Count
Vitamin B12 is an integral part of red blood cell formation. Without this vitamin, red blood cells can't multiply properly, causing such conditions as pernicious anemia.
If not treated timely, this type of anemia can lead to permanent damage to nerves and other organs. It can also increase the risk of developing stomach cancer.
While it's possible to develop anemia for other reasons, B12 deficiency is a highly common cause.
2. Prevent Dementia
A 2008 study showed that the elderly with healthy B12 levels lost less brain volume than those who had a deficiency. Brain volume loss (also called brain atrophy) can be the cause of such diseases as dementia, Parkinson's, and Alzheimer's.
While more studies need to be done, by keeping B12 levels healthy, it may be possible to prevent brain atrophy and health problems that accompany it.
3. Reduce the Risk of Psychiatric Disorders
Research demonstrates a connection between vitamin B12 and serotonin and dopamine production. Accordingly, a lack of vitamin B12 could lead to such issues as mood swings, sleep problems, emotion control problems, and more. All the above could cause psychiatric disorders.
By keeping vitamin B12 levels high, it may be possible to prevent psychiatric issues and improve your quality of life.
4. Support Bone Health
One of the main vitamin B12 benefits is osteoporosis prevention. The 2005 Framingham Osteoporosis study demonstrated a link between vitamin B12 deficiency and BMD (bone mineral density) in men. Similar studies were performed to link this deficiency to bone issues in women.
By ensuring proper vitamin B12 levels in your blood, it's possible to support bone health in men and women of all ages.
5. Avoid Hair, Skin, and Nails Problems
Since vitamin B12 plays an important role in cell production, its deficiency can affect the condition of your hair, skin, and nails. In rare cases, it could lead to such serious conditions as melanonychia (black nail pigmentation).
Studies show that improving B12 levels can help deal with hair and nail problems like hyperpigmentation.
While more studies need to be done, there is evidence that maintaining healthy vitamin B12 levels can also help with heart health, energy levels, age-related macular degeneration (an eye disorder), and much more.
Who is at Risk of Vitamin B12 Deficiency?
Since vitamin B12 health benefits are so impressive, it's imperative to prevent its deficiency. People who are at risk of developing it are:
- Vegetarians and vegans — since vitamin B12 naturally occurs in animal foods only, vegetarians and vegans who don't take supplements or eat fortified foods can be at risk.
- Elderly — more than half of people 50 years and older suffer from atrophic gastritis. This condition prevents proper absorption of the vitamin.
- Bariatric patients — people who underwent bariatric surgery may experience a deficiency because the surgery affects the natural absorption of vitamin B12.
If you worry that you may be at risk of developing a vitamin B12 deficiency, contact your doctor. A simple blood test can reveal the deficiency.
How Much Vitamin B12 Do You Need?
According to the Office of Dietary Supplements, the following dosages of vitamin B12 are recommended:
- Infants (0 – 6 months) — 0.4 micrograms
- Babies (7 – 12 months) — 0.5 micrograms
- Children (1 – 3 years) — 0.9 micrograms
- Children (9 – 13 years) — 1.8 micrograms
- Children (14 – 18 years) — 2.4 micrograms
- Adults — 2.4 micrograms
- Pregnant women — 2.6 micrograms
- Lactating women — 2.8 micrograms
If you have a vitamin B12 deficiency, the recommended dosage may be higher. Make sure to consult your physician before taking any supplements or adjusting your diet.
Shop Vitamin B12 Supplements from Co-op Market
Co-op Market presents a wide variety of products to help you take full advantage of vitamin B12 health benefits. Here are a few supplements to consider.
- At Co-op Market, we understand the importance of having different supplement options readily available for your use. Shop for your favorite vitamins and supplements from Co-op Market.
