What is Vitamin B12?
A vitamin important for the normal formation of red blood cells and the health of the nerve tissues. It is also important in helping with the energy levels in your body.
There are 2 forms:
- Methylcobalamin – the most natural and absorbable form
- Cyanocobalamin – is Synthetically made and less absorbable by the body.
My friend asked me if Vitamin B12 would help her as she was feeling tired and exhausted all the time even thought she gets the recommended sleep time at night. She’s so tired that she can hardly drag herself through the day. She was pushing herself through every activity, still being productive, but not like her normal energetic self. We got to talking about vitamin B12. Vitamin B12 is a nutrient that helps keep nerve and blood cells healthy and helps make DNA, the genetic materials of the cells. Vitamin B12 also helps to prevent types of anemia. So, if you’re low on B12 you could definitely feel the effects of it.
There Are Many Proven Benefits of Vitamin B12
Vitamin B12 Helps Prevent Anemia
The human body produces millions of red blood cells every minute. These cells cannot multiply properly without vitamin B12. The production of red blood cells reduces if vitamin B12 levels are too low. Anemia can occur if the red blood cell count drops.
Vitamin B12 helps Prevent Birth Defects
Women who don’t get enough vitamin B12 may have a higher risk of giving birth to a baby with potentially disabling or fatal birth defects.
Vitamin B12 Supports Bone Health
Vitamin B12 appears to have an effect on bone-building cells.
Vitamin B12 is Good for the Eyes
In the big world of nutrition, eyesight is often left behind by more mainstream concerns, such as weight loss or maintaining healthy cholesterol levels. But that doesn’t mean your eyes don’t feel the effects of diet – just the opposite, really. Your eyes are delicate organs and require a mix of nutrients to function optimally. Vitamin B12 is among them, though researchers are still learning more about its exact role in keeping the eyes healthy.
Vitamin B12 Can Help to Improve Mood & Symptoms of Depression
This vitamin has been known to boost mood and energy and reduce depression, taking a good B-complex daily (at least 10 mg) can help with ensuring good levels are maintained.
Vitamin B12 May Benefit Your Brain and Prevent the Loss of Neurons
Vitamin B12 deficiency has been associated with memory loss, especially in older adults. The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia.
Signs of Vitamin B12 Deficiency
- Pale or Jaundiced Skin
- Weakness and Fatigue
- Sensations of Pins and Needles
- Changes to Mobility
- Glossitis and Mouth Ulcers
- Breathlessness and Dizziness
- Disturbed Vision
- Mood Changes
- High Temperature
Risk Factors of Vitamin B12 deficiency
- Older people struggle more with B12 levels than younger people.
- People that have had a recent surgery or difficulty absorbing certain nutrients in the bowel.
- People that have diabetes or are on the medication Metformin
- People that are on a strict vegan diet
- Those taking long term anti-acids for heartburn.
Food sources that have high Vitamin B12
- Tuna fish
- Fortified breakfast cereal
- Low-fat milk
Do any vegetables contain Vitamin B12?
If you look at the list, I don’t see anything that’s actually a vegetable.
The only “vegetables” or non-meat food sources are things that are “fortified” like packaged cereals etc… so be away that this is a nutrient that supplementing may be important for if you ware on a strictly vegan diet.
How is Vitamin B12 Best Absorbed?
Vitamin B12 is a water-soluble vitamin and is absorbed by the intestinal walls. It is not very well digested through the stomach therefore the best way to take your vitamin B12 is in a liquid or dissolvable tablet under the tongue. That way it goes directly into the bloodstream.
Vitamin B12 is a nutrient that plays many essential roles in your body. The RDI for vitamin B12 ranges from 2.4 mcg for adults to 2.8 mcg for breastfeeding women. Most people meet these needs through diet alone, but older adults, people on strict plant-based diets, and those with digestive disorders may benefit from supplements, though dosages vary based on individual needs.
We do have a good quality Vitamin B12 if that is something you are looking for on the Powerline Health website: Sub-dissolve B12
I hope this has been helpful information in your day. Don’t hesitate to reach out to me with any questions.
Until Next time – this is Nurse Mary – Be Well!