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- Vitamin B12
Vitamin B12
What is Vitamin B12 (Cobalamin)?
Vitamin B12 is a water-soluble essential vitamin (found in a few different forms). The vitamin helps make DNA (crucial for cells to reproduce rapidly) and prevent a disease called megaloblastic anemia which makes people feel fatigued, lethargic, and weak (Source: Wikipedia).
What foods are high in Vitamin B12?
The bioactive (or useable) form of Vitamin B12 (cobalamin) is found almost exclusively in animal products such as dairy, meat, eggs, and seafood. Plant-based sources of vitamin B12 are unreliable and at times contain pseudo (fake) forms. It is for this reason that those consuming a plant-based diet are at risk of insufficient B12 intakes.
Should I supplement with Vitamin B12?
Research has shown that vegans and vegetarians have been shown to have lower B12 status compared to omnivores (Source: NCBI). Vegans who don’t include a reliable source of vitamin B12 are at risk of becoming deficient. For some, this can happen in a matter of months; for others, it could take years. Supplementation should be considered in those groups with suboptimal vitamin B12 status.
Various groups, including, but not limited to the following are recommenced to consider supplementing with vitamin b12.
- Our stomach acid plays a crucial role in the digestion and absorption of vitamin B12. Older adults with reduced hydrochloric acid may have impaired absorption. Therefore, fortified foods and/or supplementation should be considered with this group.
- Vegans and to a lesser extent vegetarians may benefit from supplementation. As a consequence of only animal foods contains B12 naturally.
- Pregnant and lactating women, especially if they follow a vegan or vegetarian diet, babies are at higher risk of consuming inadequate vitamin B12. (Source: NCBI)
What Vitamin B12 supplement is best?
As with all supplements, you will want to ensure that the brand you are considering has a solid and consistent reputation. To make things easier, we only sell third-party products that meet our strict guidelines, and so you can feel safe in knowing each and every product comes with a quality guarantee!
What happens if I don't get enough Vitamin B12?
There are both specific and non-specific signs of vitamin B12 deficiency. Because B12 plays a major role in the normal functioning of the nervous system, deficiency signs are numerous. Again, including but not limited to the following:
- Tiredness, weight loss, loss of appetite, weakness.
- Tingling of hands and sometimes feet, coordination, and balance issues.
- Depression, confusion, dementia, impaired memory, and constipation.
- Megaloblastic anemia – Inhibition of DNA creation, which means the cells continue to grow rather than divide. As a result, large red blood cells are formed which result in fatigue and lethargy. Importantly this type of anemia can occur from folic acid deficiency also.
- Pernicious anemia – An inability to produce sufficient red blood cells due to vitamin B12 inadequacy or deficiency resulting in fatigue-like symptoms and more.
If you experience any of the above symptoms please consult a healthcare professional immediately.
Key health aspects of Vitamin B12
As with all the other B-vitamins, B12 is essential for the release of energy from the food we consume on a daily basis. Without it (and the other B-group vitamins) the enzymes responsible for this energy release would work much slower. However, aside from this, B12 also plays important role in supporting brain and nervous system function, formation of red blood cells, and the synthesis (creation) of new DNA. (Source: Examine.com)
How does Vitamin B12 provide energy?
Vitamin B12 (cobalamin) acts as a cofactor (crutch) for enzymes involved in energy production. It does this by increasing the speed at which these enzymes can carry out their roles (Source: NCBI).
How does Vitamin B12 support DNA synthesis?
Vitamin B12 (cobalamin) also acts as a cofactor for enzymes involved in the formation of new DNA but also maintaining the health of existing DNA (Source: NCBI).