Hello, I hope you are all well this week. When the climate changes, we tend to look for the best food supplements to support our bodies. However, vitamin B12 is far too under-exploited for my taste. It has a huge impact on our physical and mental health, so I absolutely had to focus on it. In this episode, you’ll finally understand the importance of Vitamin B12 is a priority for your health
If you don’t know me, I’m Hélène, your Traditional Therapist in Holistic Health. I’m specialized in Womb, Gut and General health care and my goal is to sublimate your being through Energy, Nutrition and Herbs.
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What is vitamin B12?
Vitamin B12, also known as cobalamin, is an essential vitamin that plays a central role in many physiological processes. Although often overlooked, this vitamin is essential for overall health, including the nervous system, DNA production and red blood cell formation. Contrary to what you may think, it’s not just vegans or vegetarians who need to supplement. Absolutely everyone can be deficient, including the biggest meat eaters. Your assimilation varies according to the quality of the vitamin assimilated and your body’s ability to assimilate it.
In this article, we’ll explore the importance of vitamin B12 in depth, highlighting the benefits it provides, the symptoms associated with its deficiency, and how to ensure adequate intake in a plant-based diet. We will also address the crucial question of the best form of B12 to absorb and how to adopt it in a more holistic perspective of health and well-being.
Vitamin B12 belongs to the group of water-soluble vitamins and is unique in its chemical structure, being the only vitamin to contain a cobalt ion. It is essential for the proper functioning of several biological processes, including :
- Red blood cell production.
- Nervous system function.
- DNA synthesis.
- Fatty acid and amino acid metabolism.
It’s important to know that B12 is not directly synthesized by plants or animals. It is synthesized by micro-organisms, such as bacteria.
The crucial role of vitamin B12 in the body
Neurological and mental health
One of the most essential roles of vitamin B12 is its influence on neurological health. It contributes to the formation of myelin, the protective sheath that surrounds nerves, and facilitates the conduction of nerve impulses. B12 deficiency can lead to irreversible damage to the nervous system, causing symptoms such as numbness, tingling in the hands and feet, cognitive impairment, and in severe cases, permanent neurological impairment.
Vitamin B12 is also involved in the synthesis of neurotransmitters, the molecules that regulate mood and mental well-being. As a result, B12 deficiency can lead to depressive symptoms, mood swings and mental fatigue. In addition, some studies have shown that low levels of B12 are associated with an increased risk of cognitive decline and neurodegenerative diseases such as dementia.
Red blood cell production
Vitamin B12 is also essential for the production of red blood cells, the cells that carry oxygen in the blood. In the event of B12 deficiency, red blood cell production is disrupted, which can lead to megaloblastic anemia, a form of anemia characterized by abnormally large red blood cells that are inefficient at transporting oxygen. This often results in symptoms such as fatigue, pallor, shortness of breath, and in some cases, heart palpitations.
Fatty acid and protein metabolism
Vitamin B12 is involved in fatty acid and protein metabolism, helping to convert these nutrients into energy that can be used by cells. By promoting the proper functioning of the enzymes that regulate these processes, B12 helps maintain optimal energy levels, essential for vitality and physical performance.
DNA synthesis
Finally, B12 plays a role in DNA synthesis, the molecule that contains the genetic information in every cell of the body. Adequate B12 intake is therefore essential for cell growth, tissue repair and proper organ function.
The consequences of vitamin B12 deficiency
Before looking at deficiencies, I wanted to highlight the general causes of malabsorption of this vitamin in the body
- Bacterial overgrowth in a part of the small intestine, linked for example to poorly prepared food, polluted water or an unhealthy environment.
- Impaired absorption (malabsorption disorders, such as celiac disease, functional colopathy or certain pancreatic disorders)
- Chronic inflammatory bowel disease, which affects the last part of the small intestine
- AIDS
- Bariatric surgery for weight loss
- Surgery to remove the part of the small intestine where vitamin B12 is absorbed
- Certain medications, such as anti-acid drugs
- Decreased gastric acidity (common in the elderly)
Initial symptoms
Initial symptoms of B12 deficiency can be subtle and often confused with other conditions. These symptoms include:
- Fatigue and general weakness.
- Shortness of breath.
- Dizziness.
- Mild anemia.
- Pallor.
Although these signs may seem benign at first, they worsen if the deficiency persists without treatment.
Neurological symptoms
As B12 deficiency becomes more severe, neurological symptoms may appear. Damage to the nervous system can include tingling or numbness in the extremities, loss of sensation, muscle weakness, and coordination problems. Some patients develop memory problems, difficulty concentrating, and personality changes. In severe cases, this can progress to dementia.
Mental disorders
Prolonged B12 deficiency can also lead to psychiatric disorders, including depression, anxiety disorders, and in some cases, confusional states. Many people suffering from B12 deficiency present with unexplained depressive symptoms, often resistant to conventional treatments. This underlines the importance of monitoring B12 levels in any comprehensive approach to mental health.
Megaloblastic anemia
As mentioned above, vitamin B12 deficiency leads to a form of anemia known as megaloblastic anemia. This condition is marked by a decrease in the ability of red blood cells to efficiently transport oxygen, causing intense fatigue, muscle weakness, and reduced exercise tolerance.
Where is it found?
Plant-based friendly sources of B12
Although B12 is not naturally present in plants, certain fortified sources can provide this vitamin:
- Fortified plant milks (soy, almond, oat).
- Enriched breakfast cereals.
- B12-enriched nutritional yeasts.
- Dietary supplements.
These foods are often fortified with cyanocobalamin, a form of vitamin B12 commonly used in supplements because of its stability and efficacy.
B12 supplements: which form is most easily assimilated?
B12 supplements are essential for people following a strict vegan diet. Among the various forms of B12 available, the most common are :
- Cyanocobalamin: This is the form of B12 most frequently used in supplements. It is stable, inexpensive and easily assimilated by the body after conversion into methylcobalamin and adenosylcobalamin, the active forms of B12 in the body.
- Methylcobalamin: This is an active form of B12 that does not require conversion. It is directly usable by the body and is often preferred by those seeking a more natural alternative to cyanocobalamin.
- Adenosylcobalamin: This form of B12 is also active and necessary for energy metabolism. It is less commonly available in supplements, but plays an important role in energy production.
Overall, cyanocobalamin remains a widely recommended option due to its stability, although methylcobalamin is becoming increasingly popular for its direct bioavailability.
Recommended dosage
First and foremost, if you want to know the dosage that’s right for you, I recommend that you take a blood test. With this result, I invite you to make an appointment with me to discuss your needs. You can also make an appointment with your doctor or any therapist able to analyze your results.
Official recommendations for vitamin B12 vary according to age and specific conditions. However, for people following a vegan or vegetarian diet, higher supplementation may be necessary, especially if you don’t regularly eat fortified foods.
The benefits of adequate vitamin B12 intake
An adequate intake of B12 provides numerous benefits for the body. Among the most important are
- Energy and vitality: By supporting energy metabolism, B12 helps reduce fatigue and improve energy levels.
- Cognitive support: Adequate levels of B12 promote mental clarity, memory and concentration.
- Cardiovascular support: B12 helps regulate homocysteine levels in the blood, a risk factor for cardiovascular disease.
- Red blood cell production: B12 is essential for preventing anaemia and ensuring optimal oxygen supply to cells.
- Neurological protection: By preserving nerve health, B12 reduces the risk of nerve degeneration and age-related neurological disorders.
A holistic view of vitamin B12
In a holistic approach to health, it’s important to recognize that vitamin B12 doesn’t work in isolation. Its absorption and utilization by the body depend on a complex interaction with other nutrients, notably folate (vitamin B9), vitamin B6, and essential fatty acids. A balanced diet, rich in a variety of nutrients, is therefore crucial to maximizing the benefits of B12.
Finally, certain factors can inhibit B12 absorption, such as digestive disorders (Crohn’s disease, celiac disease) or the use of medications that reduce stomach acidity. For all these reasons, I recommend that you book a session with me or with your specialist to meet your needs. If you are taking a treatment, have a specific diet or are observing changes in your behavior, mood etc., please do not hesitate to consult me. Do not hesitate to consult me.
Vitamin B12 is a vital nutrient for many aspects of human health, including the nervous system, energy production and the prevention of anemia.
Adopting a holistic approach, which takes into account all the body’s nutritional requirements and their interdependence, helps prevent deficiencies and ensure optimal health.
That’s the end of this article/podcast. You’ll be able to find the rest of this episode with a version for babies and children. Yes, vitamin B12 isn’t just essential for adulthood, it also helps build the adults of tomorrow. So don’t hesitate to read on, especially if you have children.
I’ll be happy to answer any questions you may have.
See you soon for a new episode.
Until then, take truly care of you
Hélène – Traditional Therapist in Holistic Health
