What are the benefits of vitamin B12?
Getting enough vitamin B12 benefits our health in several ways. It is involved in the following vital processes:
- red blood cell formation, preventing anemia
- normal function of the nervous system and brain
- cognitive function
- energy production from food
- helping to create and regulate DNA, the molecule which carries genetic information
- healthy skin and eyes
- normal child development, preventing birth defects.
Playing an essential role in so many processes, our body is able to store a certain amount of vitamin B12, mostly in the liver. In adults, the body can store 2-3 mgs which lasts for 3 to 5 years.
In recent years, researchers thoroughly investigated the best positive vitamin B12 effects on our health. Studies examined whether vitamin B12 prevents heart and blood vessel conditions through its potential to decrease homocysteine blood levels. Homocysteine is an amino acidwhich may increase the risk of heart attack when its blood levels are elevated. Researchers found that along with vitamins B6 and B9, B12 supplementation has significant risk reductions for stroke patients. However, they could not prove any beneficial effects for cardiovascular conditions.
What foods have vitamin B12?
Animal-derived foods contain vitamin B12, as it is produced by microorganisms in their intestines. Plants do not need vitamin B12 and thus do not produce or contain it. Some manufacturers however, fortify plant products with vitamin B12, meaning that they add extra vitamin B12 to the foods.
The following vitamin B12 foods can help you get the recommended daily amount:
- fish
- meat, poultry
- eggs
- beef liver
- milk and dairy products
- fortified products such as breakfast cereals, nutritional yeasts, soy or oat milk.
Some algae or fermented products like miso and tempeh contain substances that are chemically similar to vitamin B12. Our body cannot use these substances in the same way as the actual B12 vitamin and therefore, these foods are not reliable vitamin B12 sources.
Who should take vitamin B12?
A lack of the B12 vitamin is rare, as most people get enough of it through their diet. However, people who follow strict plant-based diets need to ensure that they obtain enough vitamin B12 from fortified sources or supplements. Older adults may also be advised to take vitamin B12.Their stomachs produce less hydrochloric acid which leads to a reduced absorption of the vitamin.
People with digestive tract conditions affecting nutrient absorption may be unable to absorb sufficient levels of B12 from food. Risk conditions include coeliac disease, Crohn’s disease or gastric bypass surgery. To prevent vitamin B12 deficiency, these people may need to supplement with up to 1000 mcg of vitamin B12 per day. 6
Certain medications may also lead to B12 deficiency. Metformin for blood sugar control or proton pump inhibitors can affect B12 absorption. People who regularly take such medications may think about talking to their doctor about taking vitamin B12 supplements.
When is a vitamin B12 test useful?
A vitamin B12 test is useful for people who are at risk of developing a B12 deficiency. If you experience any of the conditions described, you may think about testing your blood levels of vitamin B12. If you experience symptoms of a B12 deficiency, a test may also be useful.
Furthermore, pregnant and lactating women may think about testing their B12 levels, as they require a higher dose.