What is Vitamin B12
Vitamin B12 is a nutrient that many people are familiar with. We often hear of vitamin B12 deficiencies and the problems associated with it. Many people take B12 supplements to avoid these issues. The vitamin also has the notoriously bad reputation of being difficult to absorb into the body. Therefore, it is easy for otherwise healthy people to become deficient in this vitamin. B12 deficiencies can occur at any time and at any age. However, they are easily detected and treated, especially if caught in time.
The supplementation of vitamin B12 often involves Vitamin B12 shots or Vitamin B12 patches. These methods are often considered to be much more efficient at getting the nutrient into the body than through the digestive system. Taking multi-vitamins containing vitamin B-12 is ineffectual because they typically contain too little of the vitamin. In order for enough of it to be absorbed into the body, the supplements must contain much higher amounts of B12 than is recommended for daily consumption.
If you are concerned with vitamin B12 deficiencies, symptoms of the issue, how to get more B12 and what the body uses B12 for, it is important to educate yourself. This is especially true if you have already been diagnosed with a B12 deficiency or been told that you belong to a high-risk group of people for this problem. Get education on your side, so you know what to expect, what to look for and what to do.
Overview of Vitamin B12
Vitamin B12 is a water-soluble vitamin, which binds to protein sources in the food we eat. Stomach acid causes the B12 to be released from the food during the digestion process. Following its release, it combines with another substance in the body known as an intrinsic factor (or IF). The combination of the vitamin B12 and the IF makes absorption by the intestinal tract possible. Because the absorption of the vitamin is done in the intestinal tract, those with gastrointestinal disorders often have problems with B12 deficiencies.
The body does not produce vitamin B12; therefore it must be ingested through the diet or introduced into the body with supplements. Some good sources of vitamin B12 in the diet include:
- fortified cereals
- shellfish like clams and mollusks
- organ meats
- certain fish, like trout, salmon, haddock and tuna
- lean beef
- milk
- yogurt
Some people may have problems with absorbing the vitamins into their bodies from their diet. Others may have beliefs that lead them to not consume these B12-rich food sources, which tend to be primarily animal products. For these and other reasons, many people require additional supplementation of B12 beyond diet.
There are certain categories of individuals with lifestyles, illnesses or other factors, which predispose them to having problems with B12 deficiencies. Some of the people who are at high risk of developing vitamin B12 deficiencies include:
- vegetarians
- the elderly
- former weight loss surgery patients
- people with gastrointestinal diseases and disorders
- people taking certain prescription medications on a long-term basis
There are a variety of signs and symptoms commonly seen as a result of a vitamin B12 deficiency. If you or someone you know are at high-risk for such a deficiency, it is important to look out for symptoms. Seek a doctor's advice if you notice some of the less serious symptoms listed below. They are often precursors to the more serious symptoms of vitamin B12 deficiency. The symptoms include:
- anemia
- weakness
- fatigue
- loss of appetite
- weight loss
- constipation
- neurological symptoms like tingling and numbness in the extremities
- problems with balance
- depression
- dementia
- vision problems
- confusion and poor memory
- sore mouth and tongue
Vitamin B12 deficiencies have also been linked to a variety of other illnesses including asthma, multiple sclerosis, diabetic neuropathy, tinnitus, cancer, stroke, heart disease, osteoporosis, low sperm counts and AIDS. Luckily such a deficiency is easily avoidable and treatable, provided you are aware of the problem and are on top of your health.
Even if you do not fall into one of the high-risk categories for vitamin B12 deficiencies, you may still want to have your B12 levels checked occasionally as a part of your annual physicals. Statistics have shown that such deficiencies can strike people of any age.
History of Vitamin B12
The discovery of vitamin B12 is rather recent, having only been made in the 1940's. It was discovered because of the successful treatment of the disorder Pernicious Anemia (an illness caused by inefficient absorption of vitamin B12) with high doses of liver juice. The active ingredient in the liver juice turned out to be vitamin B12, also referred to as cobalimin. Vitamin B12 also contains cobalt, where the name cobalimin comes from.
There has been much speculation, especially by vegetarians, that B12 does not need to come from animal products and that there are other plant based sources available. Despite the popularity of certain products in the past based on those beliefs, there is still no legitimacy to such claims.
Vitamin B12 Patch Benefits
Vitamin B12, as with many vitamins our bodies use and need, is used by the body in a variety of ways:
- maintenance of red blood cells
- production of DNA, which is the genetic information in cells
- for the effective functioning of the brain and nervous system
The benefits of Vitamin B12 are that it allows for the proper functioning of your body, keeps your mind strong and clear, allows freedom of movement and properly functioning metabolic processes. Every part of our body is affected by B12.
Healthy Claims of Vitamin B12
Vitamin B12 is very necessary in the development and maintenance of the brain, blood cells and the nervous system. B12 deficiencies in early childhood can cause permanent neurological damage. Symptoms can onset quickly and can progress rapidly to a serious condition. Therefore children whose mothers are strict vegetarians should take vitamin B12 supplements to avoid such issues.
Vitamin B12, B6 and folic acid have been found to reduce homocysteine levels. Higher than normal levels have of homocysteine have been associated with higher risk of heart disease and also with the onset of dementia. There is no evidence showing that B12 supplements can reverse damage that has already been done, however such supplements will lower homocysteine levels which may in turn lower your risk for those illnesses.
Symptoms of Vitamin B12 deficiency include dementia and Alzheimer's-like symptoms. In some cases, the diagnosis of dementia or Alzheimer's Disease may in fact just be a case of vitamin deficiency and can be treated easily. It is important to bear in mind that there are many other symptoms to be watchful for, which will present themselves long before such symptoms as dementia and Alzheimer's. Aging causes changes in the body's ability to absorb vitamin B12, therefore it is very important to consider supplements or at least make a conscious effort to eat B12-rich foods and monitor your levels of the vitamin.
For those suffering from the illness Pernicious Anemia, which is caused by the body's inability to absorb vitamin B12, the standard treatment is (thankfully) no longer high doses of liver juice, given orally. B12 supplements are the now the preferred treatment. Shots can be given monthly, B12 patches applied regularly or extremely high doses of oral supplements can be taken. This disease is now very easily treatable, thanks to the discovery of vitamin B12 and the advancement of technology in providing better ways to administer it.
Recommended Daily Allowance of Vitamin B12
The recommended daily allowance of Vitamin B12 varies by age; and for women, by whether they are pregnant or lactating. These allowances are set by the National Academies' Institute of Medicine, after much study and research.
Below is the list of the recommended daily allowance of vitamin B12 for everyone:
| Adult men and women over age 18 | 2.4 micrograms per day |
| Men and women aged 14 to 18 | 2.4 micrograms per day |
| Pregnant women aged 14 and older | 2.6 micrograms per day |
| Lactating women aged 14 and older | 2.8 micrograms per day |
| Children aged 9 to 13 | 1.8 micrograms per day |
| Children aged 4 to 8 | 1.2 micrograms per day |
| Children aged 1 to 3 | 0.9 micrograms per day |
| Babies aged 7-12 months | 0.5 micrograms per day |
| Babies aged 0-6 months | 0.4 micrograms per day |
Summary of Vitamin B12
There is no danger of overdosing on vitamin B12, as it is such a difficult vitamin to absorb into the body. There are also no toxic or adverse effects reported for those with too much of the vitamin in their system. Deficiencies of the vitamin are reported in practically all age groups, but the effects are most often seen in the elderly and the very young. Therefore, those who are older, babies born to vegan mothers, or anyone with any of the high-risk factors for developing a B12 deficiency should consider taking vitamin B12 supplements or using the vitamin B12 patches.
