Vitamin B12 - Is it important?
Who should take vitamin B12? Is it really only for vegans and vegetarians? How should I choose it? Is it essential or can I do without it? Should I give it to my children? What symptoms can a deficiency trigger? Etc... I'll answer all your questions in this article.
With each change of season, 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 an enormous impact on our physical and mental health. I absolutely had to take a closer look at the subject to give you as much information as possible.
Before going any further, if you don't know me, I'm Hélène, Holistic Traditherapist. I specialize in uterine, intestinal and general health care, and my aim is to sublimate your Being through energies, nutrition, phytotherapy and much more.
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 to overall health , including the nervous system, DNA production and red blood cell formation. Contrary to popular belief, it's not just vegans and 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 capacity to assimilate it. So, I repeat, absolutely everyone should take a vitamin B12 supplement.
Vitamin B12 belongs to the group of water-soluble vitamins and is unique in its chemical structure. It isthe only vitamin to contain a cobalt ion. It is essential for the proper functioning of several biological processes, including :
- Red blood cell production
- How the nervous system works.
- 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. Vitamin B12 deficiency leads to irreversible damage to the nervous system, causing symptoms such as numbness, tingling in the hands and feet, cognitive impairment and, in the most 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, vitamin B12 deficiency in some people leads to depressive symptoms, mood swings and mental fatigue. Finally, some studies have shown that low levels of B12 increase the risk of neurodegenerative diseases, such as dementia.
Red blood cell production
Vitamin B12 is 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, resulting in megaloblastic anemia, a form of anemia characterized by abnormally large red blood cells that are inefficient at transporting oxygen. Symptoms of this anemia often include fatigue, paleness, shortness of breath and, in some cases, heart palpitations.
Fatty acid and protein metabolism
Vitamin B12 is involved in the metabolism of fatty acids and proteins, helping to convert these nutrients into energy that can be used by cells. By promoting the proper functioning of the enzymes that create this process, it helps maintain good energy levels, essential for vitality and physical performance.
DNA synthesis
B12 plays a role in the synthesis of DNA, the molecule that contains the genetic information in every cell of the body. Healthy levels are essential for cell growth, tissue repair and organ function.
Well, I think I've given you some good reasons to supplement, whether on an occasional or regular basis 😉
Vitamin B12 - Is it important?
The consequences of vitamin B12 deficiency
Before going into more detail on deficiencies, I'll highlight the general causes of malabsorption of this vitamin in the body, to your notes.
- Bacterial overgrowth in part of the small intestine
- Undercooked meals
- Polluted water or an unhealthy environment
- Poor 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 antacids
- Decrease in natural gastric acidity (common in the elderly)
First symptoms
Early symptoms of B12 deficiency can be subtle, and are often confused with other conditions.
Observe the following:
- 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
When the deficiency goes undetected or untreated, neurological symptoms may appear. Damage to the nervous system can result in tingling or numbness in the extremities, loss of sensitivity, muscle weakness and coordination problems. Some patients experience memory problems, concentration difficulties and personality changes.
Mental disorders
Prolonged B12 deficiency leads to psychiatric disorders, including depression, anxiety disorders and, in some cases, confusional states. Many people suffering from B12 deficiency have unexplained depressive symptoms, often resistant to conventional treatments.
When we think of mental health, we tend to focus on magnesium or iron, without ever thinking that vitamin B12 plays a much more important role.
Where can I find it?
Vitamin B12 is not naturally present in plants, but certain fortified sources provide this vitamin:
- Enriched plant milks (soy, almond, oat)
- Enriched wholemeal or gluten-free breakfast cereals
- B12-enriched nutritional yeast
- Food supplements
These foods are often fortified with cyanocobalamin. This is a form of vitamin B12 commonly used in food supplements because of its stability and effectiveness.
B12 supplements: which form is the most absorbable?
Among the various forms of B12 available, the most common are :
- Cyanocobalamin: the most widely used form of B12 in supplements. It is stable, inexpensive and easily assimilated by the body after transformation 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 is active and necessary for energy metabolism. Less widely used in supplements, it plays an important role in energy production.
Overall, cyanocobalamin remains a widely recommended option due to its stability, although methylcobalamin is becoming increasingly popular due to its direct bioavailability.
Recommended dosage
If you want to know what dosage is right for you, I recommend taking a blood test. It sounds simple and trivial, but depending on your deficiency or low level, the advice will be different and the supplement will also be different. Then, make an appointment with your doctor or therapist to receive the best recommendations for your needs.
Official recommendations for vitamin B12 vary according to age and specific conditions. Nevertheless, I have a little advice for you. If you eat a plant-based, vegan or vegetarian diet, assume that you must take cures every year. It's compulsory, with no room for negotiation. Don't forget that strong deficiencies are irreversible. So it's best to avoid generating pathologies or illnesses that you could have avoided.
The benefits of vitamin B12 intake
I've talked a lot about deficiency, but what can a good level of vitamin B12 do for you on a daily basis?
Here are a few concepts:
- Energy and vitality : By supporting energy metabolism, B12 helps reduce fatigue and improve energy levels
- Cognitive support: Promotes 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 anemia 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
It's important to recognize that vitamin B12 doesn't work in isolation. Its absorption and utilization by the body depend on a fusion with other nutrients such as folate (vitamin B9), vitamin B6 and essential fatty acids. A balanced diet, rich in a variety of nutrients, is just what you need to maximize the benefits of B12.
Finally, certain factors can inhibit B12 absorption. These include digestive disorders (Crohn's disease, celiac disease) or medications that reduce stomach acidity.
I'll end this article by telling you that it's all about balance. If you want unfailing good health, you have to give your body everything it needs. Always do what's right for you. I know that some people will be upset not to see any dosage in this article, but your individuality is something to be taken into account. Once again, deficiencies are irreversible, so don't take just anything.
Beyond sharing knowledge with you to help you make the best decision for you, I give you the opportunity to strengthen your physical and mental health and well-being.
If you have any questions, don't hesitate, that's what I'm here for 🙂 And finally, the article about vitamin B12 and children arrives this Friday.
Take care of yourself,
Hélène - Holistic Traditherapist
