B-12
Vitamin B-12 is a crucial B vitamin. It is needed for nerve tissue health, brain function, and the production of red blood cells. Cobalamin is another name for vitamin B-12.
Deficiency can result when levels of vitamin B-12 are too low. This can lead to irreversible neurological symptoms. In the United States (U.S.), between 1.5 and 15 percent of the population are currently diagnosed with vitamin B-12 deficiency.
This article will explore the functions of vitamin B-12, how a person would know they are not consuming enough vitamin B-12, and where to source more.
Fast facts on vitamin B-12
- Vitamin B-12 is important for brain function the synthesis of red blood cells.
- Deficiency of vitamin B-12 can lead to neurological difficulties and anemia.
- People over the age of 14 should consume more than 2.4 micrograms (mcg) of vitamin B-12 daily.
- Vitamin B-12 is naturally available in meats, but people who do not eat meat, such as vegans, can obtain vitamin B-12 in supplement form.Vitamin B-12 is a water-soluble vitamin, like all other B-vitamins.This means it can dissolve in water and travel through the bloodstream. The human body can store vitamin B-12 for up to four years. Any excess or unwanted vitamin B-12 is excreted in the urine.
Vitamin B-12 is the largest and most structurally complicated vitamin. It occurs naturally in meat products and can only be industrially produced through bacterial fermentation synthesis.
BenefitsVitamin B-12 is crucial to the normal function of the brain and the nervous system. It is also involved in the formation of red blood cells and helps to create and regulate DNA.
The metabolism of every cell in the body depends on vitamin B-12, as it plays a part in the synthesis of fatty acids and energy production. Vitamin B-12 enables the release of energy by helping the human body absorb folic acid.
The human body produces millions of red blood cells every minute. These cells cannot multiply properly without vitamin B-12. The production of red blood cells reduces if vitamin B-12 levels are too low. Anemia can occur if the red blood cell count drops.
Intake requirements
In the U.S., the National Institutes of Health (NIH) recommend that teens and adults over the age of 14 years should consume 2.4 micrograms (mcg) of vitamin B-12 a day. Pregnant women should be sure to consume 2.6 mcg, and lactating women 2.8 mcg.
Excessive intake of vitamin B-12 has not demonstrated toxic or harmful qualities. However, people are always advised to speak with their physician before starting to take supplements.
Some medications may interact with vitamin B-12. These include metformin, proton pump inhibitors, and h2 receptor agonists, often used for peptic ulcer disease. All of these drugs may interfere with vitamin B-12 absorption. The antibiotic chloramphenicol, or chloromycetin, may also interfere with red blood cell production in people taking supplements.
Deficiency symptomsVitamin B-12 deficiency occurs when the body does not receive enough vitamin B-12.
It can result in irreversible and potentially severe damage, especially to the nervous system and brain.
Even slightly lower-than-normal levels of vitamin B-12 can trigger deficiency symptoms, such as depression, confusion, memory problems, and fatigue. However, these symptoms alone are not specific enough to diagnose vitamin B-12 deficiency.
Other symptoms of vitamin B-12 deficiency include constipation, loss of appetite, and weight loss.
Once symptoms escalate, they can include neurological changes, such as numbness and tingling in the hands and feet. Some people may have difficulty maintaining balance.
Infants who lack vitamin B-12 may demonstrate unusual movements, such as face tremors, as well as reflex problems, feeding difficulties, irritation, and eventual growth problems if the deficiency is left untreated.
Vitamin B-12 deficiency carries a serious risk of permanent nerve and brain damage. Some people with insufficient vitamin B-12 have a higher risk of developing psychosis, mania, and dementia.
Insufficient vitamin B-12 can also lead to anemia. The most common symptoms of anemia are fatigue, shortness of breath, and an irregular heartbeat. People with anemia might also experience:
- a sore mouth or tongue
- weight loss
- pale or yellowing skin
- diarrhea
- menstrual problems
Vitamin B-12 deficiency also leaves people more susceptible to the effects of infections