How Does Vitamin B12 Support Your Body? 5 Health Benefits to Know

Vitamin B12 is one of the important nutrients that your body needs for healthy functioning. From playing a role in red blood cell formation to supporting DNA production and energy metabolism, vitamin B12 is involved in various body functions. Maintaining adequate levels of vitamin B12 in the body may help prevent tiredness and contribute to overall well-being.

In this article, we explore five vitamin B12 benefits and explain the importance of this nutrient for the body, along with ways to get enough vitamin B12 from food and when vitamin B12 supplements may be required. Read on to learn more.

What Is Vitamin B12 And Why Is It Important?

Vitamin B12, also known as cobalamin, is an essential vitamin that the body needs but is unable to produce on its own. It is water-soluble, and so the excess amount of this vitamin gets removed from the body through urination. The body needs this nutrient for the formation of red blood cells, DNA synthesis, and healthy nervous system function. Though vitamin B12 can be stored in the liver, getting enough of it through diet is required to maintain its optimum levels.

5 Benefits of Vitamin B12 for Your Body

1. May support red blood cell and bone health: Vitamin B12 is important for the formation and development of red blood cells. Additionally, several studies suggest a possible link between low vitamin B12 levels and poor bone health.
2. May help support mood and brain health: Research shows that vitamin B12 is beneficial for the synthesis of ‘happy hormones’, like serotonin and dopamine, and may contribute to balanced mood. Besides, a deficiency of this vitamin has been associated with cognitive problems. Providing enough of vitamin B12 to the body may also help support brain health.
3. May assist with healthy vision: Low levels of vitamin B12 may be associated with vision problems like nutritional optic neuropathy. Adequate vitamin B12 levels may help support optic nerve health.
4. May support energy levels: Vitamin B12 supports the conversion of carbohydrates into glucose, contributing to energy metabolism in the body. Maintaining adequate vitamin B12 levels in the body may help in restoring normal energy levels.
5. May assist with healthy hair, skin, and nails: Vitamin B12 helps support collagen synthesis, red blood cell formation, and keratin production, which may help maintain nail, skin, and hair health.

What Happens When You Don’t Get Enough Vitamin B12?

You may observe one or more of the following symptoms when your body is not getting enough vitamin B12:

• Feeling tired or fatigued
• Lack of appetite and weight loss
• Pale-looking skin
• Sore mouth
• Numbness or tingling in hands and feet
• Feeling irritable
• Mood changes or irritability
• Confusion or cognitive problems
• Difficulty in balancing or coordination

Who Is Most At Risk Of Vitamin B12 Deficiency?

Though anyone can develop vitamin B12 deficiency, some groups of people are more susceptible to it. They are:

• Older adults, as age-related changes in digestion may affect absorption of nutrients.
• People with restricted diets, such as vegan or vegetarian diets.
• Individuals with certain health conditions, especially gastrointestinal conditions that affect vitamin B12 absorption.
• Pregnant and nursing women, as they have increased nutritional needs to support babies.
• Individuals taking specific medications for certain medical conditions, such as metformin for diabetes, GLP-1 prescription medications for obesity, or proton pump inhibitors for acid reflux, which may increase the risk of vitamin B12 deficiency.

How Can You Get Enough Vitamin B12?

To support adequate vitamin B12 levels, you may incorporate foods rich in vitamin B12 into your diet. If you are at risk of deficiency, your healthcare professional may suggest adding a vitamin B12 supplement. Here are the foods and supplements that may help you get enough vitamin B12:

Foods:

• Meat
• Fish, like sardines and salmon
• Shellfish, like clams and crabs
• Poultry
• Eggs
• Dairy products, like milk and cheese
• Fortified cereals
• Fortified nutritional yeast

Supplements:

A variety of vitamin B12 supplements are available, in various formats, like oral liquids, gummies, oral sprays, tablets, capsules, etc., for convenient use. While it is always advisable to consult a healthcare professional before starting to use any supplement, here are some popular options that may come in handy when vitamin B12 supplementation is recommended:

• Bioglan Medlab NanoCelle Activated B12: Oral vitamin B12 spray that may help support energy production and nervous system function. This supplement may assist with healthy red blood cell production and help relieve fatigue.
• Blackmores Energy B12 Rapi-Melt: Orally disintegrating, fast-dissolving tablets that may help support energy levels and nervous system function. With a pleasant cherry flavour, these great-tasting tablets are convenient to use.
• Henry Blooms VitaQik Vitamin B12 Liposomal Spray: Convenient, oral liquid that uses liposomal technology sprayed under the tongue to immediately kick-start absorption. It may assist with healthy red blood cell production, nervous system function, and healthy immune system function.
• Bioglan Vitamin B12 2000 mcg Energy & Cognition: One-a-day tablet that may help support energy production, cognitive function, and relieve tiredness and fatigue. It is a vegan and vegetarian-friendly formulation and is suitable for adults who may require additional vitamin B12.
• Blackmores Vitamin B12: One-a-day tablet that helps provide a source of vitamin B12. These vegan-friendly tablets may help support energy levels, aid in the production of healthy red blood cells, and contribute to general well-being.

Parting Notes

Vitamin B12 is an essential nutrient for various body functions. Its deficiency may impact general wellness. There are various benefits of vitamin B12, as mentioned above. Adequate levels may be supported by adding vitamin B12-rich foods to the routine diet, while supplements may be recommended when dietary intake is inadequate or deficiency risk is increased.

Frequently Asked Questions

Q. Can I take vitamin B12 every day?

A. Vitamin B12 is water-soluble, so its excess amounts are flushed out of the body. While it may be taken daily when recommended, your healthcare professional is the best person to advise for the required intake.

Q. What are the major functions of vitamin B12?

A. Vitamin B12 is involved in essential body functions, including red blood cell formation, DNA synthesis, energy metabolism, and nervous system function, among other functions.

Q. What are the symptoms of vitamin B12 deficiency?

A. Lack of vitamin B12 may cause side effects, like fatigue or tiredness, sore mouth, pale skin, numbness or tingling, and an unbalanced mood.

Q. When should you consider taking vitamin B12 supplements?

A. Your health-care practitioner may recommend vitamin B12 supplements if: you follow a restricted diet (like vegan or vegetarian), are an older adult, have a health condition that affects B12 absorption, or are taking specific medications that can affect B12 levels.

Q. How can I increase vitamin B12 quickly?

A. How fast you can restore normal B12 levels depends on a lot of factors, including the severity and cause of the deficiency. Vitamin B12 supplements should be taken only if recommended by a healthcare professional. Consult your healthcare provider for further guidance.

Disclaimer: This blog is for informational purposes only and not medical advice. If you have health conditions or take medication(s), talk to a healthcare professional before starting to take new supplements.