Vitamin B12, also called cobalamin, helps the body produce energy by converting carbohydrates into glucose. B vitamins are water-soluble, which means that the body doesn’t store them, and they need to be replenished regularly by absorbing them from food.
Vitamin B12 also helps the nervous system function effectively. Working together with vitamin B9 (folate) helps iron function better and allows the body to make healthy red blood cells. Together, folate and vitamin B12 work to produces S-adenosylmethionine (SAMe), a compound that assists with mood and immune function.
Vitamin B12 has many health benefits.
It helps memory, mood, the nervous system, iron levels, heart health, hair, nails, skin, and much more.
- Vitamin B12 is an essential factor in helping the body produce healthy red blood cells. When the body is deficient and has low vitamin B12, this can cause the red blood cells to develop improperly.
The red blood cells become more extensive and irregular in shape. This prevents the red blood cells from moving from the bone marrow to the bloodstream. This is how megaloblastic anemia is caused.
Anemia can cause weakness, fatigue, and other ailments down the line because your body doesn’t have enough red blood cells to give your organs oxygen.
- Vitamin B12 can help with brain and nervous system function, memory, boosts mood and depression. Studies have shown that vitamin B12 deficiency leads to low memory.
- Vitamin B12 is known to help the skin, hair, and nails. Deficiency in the vitamin leads to discolored patches, skin hyperpigmentation, vitiligo, reduced hair growth, and more.
- Studies have shown that vitamin B12 is known to reduce homocysteine levels in the blood. This is an amino acid that is aligned with an increase in heart disease.
Sources of Vitamin B12
You can get vitamin B12 through supplements and foods. Some food that naturally has vitamin B 12 include:6
- Lamb, Beef, Chicken breast, Clam, Salmon, Sardines, Tuna, Milk, Eggs, Ham, Plain Greek yogurt
- Fortified nutritional yeast
Experts suggest the recommended dietary allowance of vitamin B12 is 2.4 micrograms a day. A normal range varies between 200 to 900 picograms per milliliter (pg/ml).
Deficiency
When individuals have a deficiency in vitamin B12, this can cause tiredness, weakness, numbness, and tingle in fingers and toes, and more.
Some of the individuals who are likely to be deficient in vitamin B12 are older people who don’t produce adequate hydrochloric acid in their stomach to absorb the vitamin naturally through food.
When vitamin B12 levels are low, the body cannot produce enough healthy red blood cells, leading to anemia. Red blood cells carry oxygen to parts of the body. Without enough cells delivering oxygen to your tissues and organs, the body will not function properly.
Symptoms of vitamin B12 deficiency include:
- Irregular heartbeats
- Weight loss
- Tender tongue
- Mood swings/Irritability
- Anemia, Numbness, or tingling in your hands and feet
- Fatigue
- Shortness of breath
- Dizziness
- Vitiligo
- Pale or yellowish skin
- Muscle weakness
- Unsteady movements
- Memory loss
- Confusion
Vitamin B12 is an essential nutrient in the human diet. It’s critical for the development and normal functioning of many organs in the body. It would help if you tried to get your daily recommended intake of vitamin B12. Try to enjoy time in the sun as much as possible and eat foods that naturally have vitamin B12.
