Vitamin B12 is a nutrient that helps in keeping our body’s blood and nerve cells healthy and helps in making DNA, the genetic material in our cells. It also helps in preventing Megaloblastic Anemia. It is a condition when anybody feels very tired and weak due to unknown reasons. People who are non-vegetarians mostly suffer from a deficiency of vitamin B12 because vegetables don’t contain this vitamin. It is naturally present in foods of animal origin such as fish, meat, eggs, and dairy products, is also present in fortified cereals and fortified yeasts, and is also available in the form of dietary supplements. It’s mostly available in the market in doses ranging from 5 to 25 mcg. In mixed form with other multivitamins, it’s available in higher doses also; i.e. from 500 to 1000mcg.
The most common form in which it’s present in dietary supplements is Cyanocobalamin. Other important forms of vitamin B12 in supplements are Adenosylcobalamin, methylcobalamin, and hydroxocobalamin.
BENEFITS OF VITAMIN B12
1. PRODUCES RED BLOOD CELLS
It helps our body in producing red blood cells. Low vitamin B12 level prevents the red blood cells from developing and prevent them from working properly. Healthy red blood cells are small and round. They become larger and oval because of the deficiency of vitamin B12. Because of their irregular size, they are unable to move from the bone marrow into the bloodstream at the required rate, which causes Megaloblastic anemia. Due to the lack of red blood cells, the quantity of oxygen required by the vital organs isn’t sufficient enough to meet their requirement. The said person may feel fatigued and weak.
2. IMPORTANT FOR HEALTHY PREGNANCY
A healthy pregnancy requires an adequate quantity of vitamin B12. the study found that women with vitamin B12 deficiency levels lower than 250mg/dL were three times more likely to give birth to a child with birth defects compared to those with adequate levels. The risk increases to five times if the vitamin B12 level is lower than 150mg/dL. The adequate level for pregnant women is above 400mg/dL.
3. SUPPORTS BONE HEALTH AND PREVENTS OSTEOPOROSIS
A study done on 2500 adults, showed that people with a vitamin B12 deficiency also had lower than normal bone density. Such types of bones can become delicate and fragile over time, leading to an increased risk of Osteoporosis. This tendency is found in larger no. as compared to their male counterparts.
4. CAN REDUCE THE RISK OF MACULAR DEGENERATION
Macular disease is a defect of vision that has bad effects on our central vision. Age-related risk of macular degeneration can be prevented by taking an adequate quantity of vitamin B12. Again a study involving 5500 women aged 40 or older concluded that supplementing with vitamin B12 along with folic acid and vitamin b6 can reduce the risk. It was concluded that to maintain good vision vitamin B12 is very much important. However, further studies are needed to fully understand the role of Vitamin B12 in maintaining good health.
5. MAY IMPROVE MOOD ABD SYMPTOMS OF DEPRESSION
It helps in improving our mood. This plays an important role in synthesizing and metabolizing Serotonin, a chemical responsible for regulating our mood. Therefore deficiency of vitamin B12 may reduce the production of Serotonin and may cause a depressed mood. A study showed that people suffering from depression, who took anti-depressants along with vitamin B12 had miraculous results.
6. MAY PREVENT LOSS OF NEURONS
Vitamin B12 deficiency has been linked with memory loss in adults. This vitamin can play a vital role as for as our brain atrophy is concerned. It may prevent the loss of neurons in the brain and can prevent dementia. One more study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance. As a result, supplementing with this vitamin may improve memory.
7. AN ENERGY BOOSTER
All vitamins especially B vitamins play an important role in boosting our energy levels. They may not produce the energy themselves but help in energy production. Moreover, if anybody is suffering from vitamin B12 deficiency, taking a supplement or increasing your intake will likely improve your energy level. The early symptoms of vitamin B12 deficiency are fatigue or lack of energy.
FOOD ITEMS RICH IN VITAMIN B12
Vitamin B12 is present naturally in animal foods. Plant and plant products don’t contain vitamin B12. Plant products can be fortified to get vitamin B12 from them.
1. Meat, fish, poultry eggs, milk, and other dairy products contain vitamin B12.
2. Clams and beef liver are some of the best sources of vitamin B12.
3. Some breakfast cereals, nutritional yeast, and other food products can be fortified with vitamin B12.
AVAILABLE DIETARY SUPPLEMENTS OF VITAMIN B12
Vitamin B12 is available in multivitamin/multimineral supplements, B-complex supplements, and supplements containing only vitamin B12. It is also available in the form which is dissolved under the tongue. Research has not proved which B vitamin is better than the other.
WHAT HAPPENS IF SOMEBODY DOESN’T GET ENOUGH VITAMIN B12
Our body stores 1000 to 2000 times as much vitamin B12 as we eat in a day. Many adults don’t have enough hydrochloric acid in their stomachs to absorb vitamin B12 which is present in food. People over 50 should get most of their vitamin B12 from fortified foods or dietary supplements because in most cases their bodies can absorb vitamin B12 from these sources. Moreover, people who had some type of stomach or intestinal surgery, and people with disorders of the stomach and small intestines also might not absorb enough vitamin B12. People who are vegetarians might not get enough vitamin B12. They should go either for supplements or fortified food. If somebody doesn’t get enough vitamins he/she may from any of the diseases stated above.
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