Vitamin B12 (cobalamin) is one of the most essential components of the B vitamin complex for your health and well-being. It’s just as easy to become anaemic from B12 deficiency as it is from iron deficiency, and this nutrient also prevents osteoporosis, birth defects, macular degeneration, and fatigue.
There’s a reason that vitamin B12 is one of the most celebrated components of the B vitamin complex. This natural nutrient has an incredibly diverse array of benefits that can help you feel better, work harder, and live longer.
Vitamin B12 protects you from coronary heart disease, increases your red blood cell counts, and interacts positively with your nervous system to make you feel healthier and more capable of tackling the world. This nutrient even makes you look better by increasing the quality of your skin and nails, and it may even prevent some of the eye conditions that commonly affect older people.
Without vitamin B12, Feel simply wouldn’t be complete. Here are some of the top science-backed reasons why you need to consume your recommended dose of this nutrient every day:
Your body needs vitamin B12 to produce healthy red blood cells. Without enough of this vitamin in your system, your blood cells will become bloated and elongated, and they’ll have trouble moving through your arteries and veins. This condition is called megaloblastic anemia, and it prevents your blood from moving oxygen to the various organs and tissues within your body.
Additionally, vitamin B12 reduces the levels of homocysteine in your body. When your homocysteine levels are too high, this amino acid can harm your heart health and lead to coronary heart disease. If you allow coronary heart disease to progress, this condition could lead to heart failure.
People with low levels of vitamin B12 are more likely to have decreased bone density. When your bones lose density, they become more fragile, which makes fractures more likely. The correlation between low vitamin B12 levels and increased risk of osteoporosis is highly evident in women, but adults of both sexes should take plenty of vitamin B12 to stave off the dangers of osteoporosis.
Supplementing with vitamin B12 while pregnant can reduce the risk of neural tube defects in babies. When you don’t have enough vitamin B12 while you’re pregnant, your risk of miscarriage and premature birth also increases.
While scientists aren’t certain how vitamin B12 improves your mood, this nutrient appears to reduce the symptoms of depression. Additionally, research found that women who are deficient in vitamin B12 are twice as likely to be depressed.
Macular degeneration is an age-related eye disease that makes it harder to see things in the center of your field of vision. Research indicates that getting enough vitamin B12 in your diet reduces your risk of macular degeneration by 41 percent.
Hair and Skin Benefits
When you’re deficient in vitamin B12, supplementing with this nutrient can improve your skin and hair health.
Cobalamin is highly water-soluble, which means that it dissolves in your body quickly and doesn’t stay in your tissues for a long time.
Vitamin B12 is present in most animal products, but this essential nutrient isn’t found naturally in any plant foods. Fortified breakfast cereals, grains, and nutritional yeasts contain vitamin B12, but it’s been very hard for vegetarians and vegans to get enough of this essential nutrient.
1. Clams 1400% DV per 85g or 1.5 medium-sized clams
2. Beef liver 1200% DV per 85g
3. Eggs 10% DV per large egg
4. Milk 18% DV per 1 cup
5. Nutritional yeast 100% DV per 5g
The nutrition scientists at the National Institutes of Health (NIH) suggest that adult men and women should consume 2.4mcg of vitamin B12 per day. This recommended daily amount (RDA) jumps to 2.6mcg for pregnant women and 2.8mcg for women who are lactating. However, please note there is no upper level set for B12, and on average people who consume meat regularly receive times more than the daily RDA. Most people on meat and fish free diets are likely to be B12 deficient, so we recommend an increased intake of this nutrient.
Clams - around 6g
Beef liver - around 7g
Eggs - around 10 large eggs
Milk - around 5½ cups
Nutritional Yeast - around 1 spoon
For people who don’t eat animal products, getting enough vitamin B12 from food is very difficult. Even for omnivores, it’s necessary to incorporate clams, beef liver, or fish into your diet every to get adequate levels of cobalamin.
In addition to being necessary for red blood cell production, vitamin B12 is also an essential catalyst for DNA and neurotransmitter production. If you don’t eat enough vitamin B12, your DNA will degrade, your lifespan will shorten, you’ll become anaemic, and you’ll develop psychiatric conditions.
Blood cell production: Your body needs vitamin B12 to produce red blood cells, which are the primary components of your blood that carry energy throughout your body.
DNA production: Without vitamin B12, your body won’t be able to synthesise DNA, and reduced DNA synthesis interferes with cell replication and reduces your longevity.
Neurotransmitter production: Vitamin B12 is vital for the production of most neurotransmitters. You’ll develop psychiatric conditions and have trouble with focusing and memory if you don’t get enough of this nutrient.
Bone density benefits: People who don’t consume enough vitamin B12 are more at risk of osteoporosis.
The most common symptom of anemia, which can be caused by B12 deficiency, is fatigue. Anemia can also cause muscle weakness and fainting.
Decreased red blood cell count caused by anemia can make you look pale and sickly.
Increased Heart Rate
To make up for the decreased levels of red blood cells caused by vitamin B12 deficiency, your heart might start to beat faster. This increased strain on your heart increases your risk of cardiovascular disease, and it can also cause inflammation in your blood vessels.
It’s generally possible to start seeing some improvements in vitamin B12 deficiency immediately after you start supplementing with this nutrient. Prolonged deficiency in B12, however, can cause serious medical conditions that take a long time to recover from.
While your body absorbs vitamin B12 quickly, this nutrient isn’t absorbed as efficiently as some of the other components of the B vitamin complex. Some sources indicate that your body only absorbs about 50% of the vitamin B12 you consume, and this absorption rate drops off even further when you consume more B12 than your body can process.
Vitamin B12 doesn’t generally build up in your bodily tissues. In the case of severe overdose, however, this substance might build up to dangerous levels.
Vitamin B12 deficiency results in severe oxidative stress, which indicates that this substance serves as an antioxidant. Like other antioxidants, vitamin B12 fights back against free radicals, which damage your cells.
Overdosing on vitamin B12 once isn’t considered to be very dangerous since your body eliminates this substance quickly. When you overdose on B12 over and over again, however, you are at a greater risk of developing colorectal cancer, and too much vitamin B12 might make diabetes and kidney disease worse. Avoid these symptoms by only consuming your RDA of this essential nutrient.
Generally, vitamin B12 dissolves and flushes out of your body quickly. This nutrient might build up in your tissues in cases of repeated overdose.
There’s no reason you shouldn’t take vitamin B12 during a diet.
Cyanocobalamin is a synthetic form of vitamin B12. It is used in most supplements containing this essential vitamin.
As compared to the natural form of vitamin B12, methylcobalamin, cyanocobalamin is more stable and cost-effective.
All available data indicate that methylcobalamin and cyanocobalamin have roughly equal absorption rates.
There are no known advantages of consuming natural forms of vitamin B12.
Vitamin B12 can be consumed either in supplements or in food.
A 2019 study found that deficiency in vitamin B12 leads to increased likelihood of infection with pathogens. This research examines the hitherto largely unexplored relationship between vitamin B12 and your immune system, and it simply underscores the importance of incorporating plenty of this essential nutrient into your diet.
While vitamin B12 is one of the most important essential nutrients, it’s also one of the nutrients you’re most likely to be deficient in. Vegetarians and vegans are particularly at risk of vitamin B12 deficiency; part of the reason that so many people who don’t eat animal products are anaemic is that they don’t get enough vitamin B12. Simply taking an iron supplement won’t help with your anemia if you don’t incorporate more vitamin B12 into your diet.
At the same time, you don’t want to overdo it with this nutrient. The U.S. Food and Drug Administration (FDA) recently reduced the RDA for vitamin B12 from 6mcg to 2.4mcg, which just goes to show that recent research has been bringing attention to the dangers of taking too much of this nutrient. Free yourself from dependence on animal products and avoid the dangers of overdose with Feel!