The B vitamins are famous for boosting energy and benefiting the metabolism. Vitamin B12 deficiency has been associated with memory loss, especially in older adults. They’re important for the prevention of brain and spinal cord birth defects. The “methyl” portion is extra carbon and hydrogen. Vitamin B12 plays a vital role in helping your body produce red blood cells. It is vital for diabetics to get enough of the right nutrients, exercise and other lifestyle habits as a first step to reverse their chroni… However, this vitamin plays a vital role in synthesizing and metabolizing serotonin, a chemical responsible for regulating mood. But since it’s mainly consumed through meat and fish, people on plant-based or vegan diets might want to consider a vitamin B12 supplement, as well as consuming foods fortified with vitamin B12. Other studies have also shown a link between low vitamin B12 levels and poor bone health and osteoporosis, especially in women (6, 7, 8). Accessed Aug. 23, 2017. Research on the use of vitamin B-12 for specific activities and conditions shows: Most people get enough vitamin B-12 from a balanced diet. Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. An estimated 6% of people in the US and UK aged 60 or older have vitamin B12 deficiency, while about 20% have low to normal or borderline deficient levels (29). It’s found naturally in animal products, but also added to certain foods and available as an oral supplement or injection. When vitamin B12 levels are too low, the production of red blood cells is altered, causing megaloblastic anemia. Vitamin B12 is only found naturally in animal products. Methylcobalamin is sometimes used in people with pernicious anemia, diabetes, and other conditions. https://www.uptodate.com/contents/search. Methionine synthase catalyzes the conversion of homocysteine to methionine [ 5, 6 ]. However, if you think that you might be at risk, speak to your doctor. Healthy vitamin B12 levels are important for your hair, skin and nails. Supplementing with vitamin B12 has been shown to improve dermatologic symptoms in people with B12 deficiency (26, 27). Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs but cannot produce. Vitamin B12 may benefit your body in impressive ways, such as by boosting your energy, improving your memory and helping prevent heart disease. Vitamin B-12 is necessary for several bodily processes, including nerve function and the production of DNA and red blood cells.. A person whose vitamin B-12 … Macular degeneration is an eye disease that mainly affects your central vision. Schrier SL. Vitamin B12 functions as a cofactor for methionine synthase and L-methylmalonyl-CoA mutase. Vitamin B-12's primary function is to aid in metabolism, the process by which your body creates and uses energy. Another good way to assess one’s true B12 status is to measure total homocysteine (tHcy). Therefore, vitamin B12 deficiency may lead to decreased serotonin production, which may cause a depressed mood. This article examines each in detail, letting you know the best sources and how much you need. Additionally, high vitamin B12 levels have been linked to better treatment outcomes and an increased probability of recovery from major depressive disorder (MDD) (14). One study found that women with vitamin B12 levels lower than 250 mg/dL were three times more likely to give birth to a child with birth defects, compared to those with adequate levels (4). Risk factors for vitamin B12 deficiency include a decreased ability to absorb this vitamin due to low hydrochloric acid secretion, certain medications or gastrointestinal disease and surgeries. All B vitamins play an important role in your body’s energy production, though they don’t necessarily provide energy themselves (17). If recently, you feel constantly low in energy level, then it can be that you are … Vitamin B12 has many roles in your body. This type of B12 works well to reduce levels of homocysteine, an amino acid that at high levels increases the risk of heart disease and stroke. Vitamin B-12 injections or nasal spray might be prescribed to treat vitamin B-12 deficiency. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Those at risk of vitamin B12 deficiency include (1): In many older adults, the secretion of hydrochloric acid in the stomach is reduced, causing a reduction in the absorption of vitamin B12. Either your diet lacks adequate amounts of it or your body is unable to fully absorb it from the food you eat. Vitamin B12 as well as all the other vitamins from the B family are vital for proper functioning of our body. Studies show that a fetus’s brain and nervous system require sufficient B12 levels from the mother to develop properly. The foods you eat play a big role in your overall health. Vitamin B12 is a powerhouse. However, research does not currently support the claim that vitamin B12 reduces this risk. If you have normal B12 values, but high homocysteine levels, this may point to a deficiency or problem utilizing methyl B12. © 2005-2021 Healthline Media a Red Ventures Company. Vitamin B12. This article reviews the science. Older adults and people with digestive tract conditions that affect absorption of nutrients also are susceptible to vitamin B-12 deficiency. However, older adults, vegetarians and people who have conditions that affect their ability to absorb vitamin B-12 from foods might benefit from the use of oral supplements. Food sources of vitamin B-12 include poultry, meat, fish and dairy products. When taken at appropriate doses, vitamin B-12 supplements are generally considered safe. Vitamin B12 may play a vital role in your bone health. The recommended daily amount of vitamin B-12 for adults is 2.4 micrograms. Vitamin B-12 is also added to some foods and is available as an oral supplement. The presence of folic acid (B9), vitamin B12, vitamin D and vitamin K in the body is very vital for the healthy functioning of the platelets as well as the overall body. Here are 7 incredibly common nutrient deficiencies. The group receiving these supplements for seven years had fewer cases of macular degeneration, compared to the placebo group. The myelin sheath is required for fast and effective nerve-impulse transmission. Due to this larger and irregular shape, the red blood cells are unable to move from the bone marrow into the bloodstream at an appropriate rate, causing megaloblastic anemia (2). Methylcobalamin is the most active form of B12 in the body and is easily absorbed. Once thought of as a single element, scientists now know that vitamin B is actually a complex assortment of nutrients. The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia. If you eat a healthy, varied diet, preventing a vitamin B12 deficiency should be easy. This article examines the benefits of B-complex vitamins, as well as dosage and…. If your body has difficulty absorbing vitamin B12, your doctor may recommend intramuscular injections of B12 to increase your levels. Reduced level of vitamin B12 increases the risk of osteoporosis. Low vitamin B12 levels cause a reduction in red blood cell formation and prevent them from developing properly (2). Tuna, salmon, poultry, beef, potatoes, spinach, bananas and fortified breakfast cereals are all good sources. Studies have shown that vitamin B12 helps decrease homocysteine levels, which may reduce your risk of heart disease (20, 21, 22). Vitamin B12 overdose is very unlikely to happen because vitamin B12 is a water-soluble vitamin, meaning the body has the ability to flush out any excess through urine that it doesn’t need. There are nine water-soluble vitamins in the human diet. Vitamin B12 levels and bone mineral density are interlinked. Vitamin B12 is essential for healthy skin, hair and nails because it plays a major part in cell reproduction. Vitamin B12 can decrease blood homocysteine, a type of amino acid that is associated with an increased risk of heart disease. http://www.wolterskluwercdi.com/facts-comparisons-online/. Another study discovered that vitamin B12 deficiency was associated with twice the risk of severe depression (13). Healthline Media does not provide medical advice, diagnosis, or treatment. This may help prevent the development of age-related macular degeneration. A vitamin B12 … Vitamin B12 is required to reduce the risk of neural tube defects. Vitamin B12 is an important member of the B vitamin family. It helps make DNA, nerve and blood cells, and is crucial for a healthy brain and immune system. Given vitamin B12’s role in cell production, adequate levels of this vitamin are needed to promote healthy hair, skin and nails. All rights reserved. Vitamin B12 is a water-soluble vitamin that you must obtain through diet or supplements. Advertising revenue supports our not-for-profit mission. But B12 … The recommended daily allowance of vitamin B12 for adults isn’t much — 2.4 mcg, according to the NIH. Your body absorbs only as much as it needs, and any excess passes through your urine. This can cause symptoms like fatigue and weakness. Office of Dietary Supplements. It can be a good idea to take 1 mg of B12 (1,000 mcg) a day for a whole month. Vitamin B12 is a water-soluble vitamin that keeps your nerves and red blood cells healthy. They’re usually sold canned in water, oil, or … Causes and pathophysiology of vitamin B12 and folate deficiencies. A diet lacking in nutrients may cause a variety of unpleasant symptoms. There are four fat-soluble vitamins in the human diet: A, D, E and K. This guide examines their health benefits, functions and main dietary sources. Our website services, content, and products are for informational purposes only. Vitamin B12 supplements have long been touted as the go-to product for a surge of energy. Maintaining adequate levels of vitamin B12 may help prevent the risk of age-related macular degeneration. Vitamin supplementation in disease prevention. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Happiness And Health. In fact, low vitamin B12 levels can cause various dermatologic symptoms, including hyperpigmentation, nail discoloration, hair changes, vitiligo (the loss of skin color in patches) and angular stomatitis (inflamed and cracked mouth corners) (24, 25). Vitamin B12 is needed for the production of serotonin, a chemical responsible for regulating mood. If you’re significantly deficient in vitamin B12, your homocysteine levels become elevated. It may be given to you for other reasons. As a result, supplementing with this vitamin may improve memory, even in the absence of a clinically diagnosed deficiency (16). Researchers believe that supplementing with vitamin B12 may lower homocysteine, a type of amino acid that is found in your bloodstream. Vitamin B-12 supplements also are recommended for women who are pregnant or breast-feeding exclusively and follow vegetarian or vegan diets. Fairfield KM. A study involving 5,000 women aged 40 or older concluded that supplementing with vitamin B12, along with folic acid and vitamin B6, may reduce this risk (11). A single copy of these materials may be reprinted for noncommercial personal use only. Vitamin B-12 (cobalamin) is a water-soluble vitamin that plays essential roles in red blood cell formation, cell metabolism, nerve function and the production of DNA.Food sources of vitamin B-12 include poultry, meat, fish and dairy products. Vitamin B12 is required by the body in small amounts, and most people end up fulfilling the requirement by consuming foods which have a small amount of the vitamin. Accessed Aug. 23, 2017. Accessed Aug. 23, 2017. Maintaining adequate levels of vitamin B12 decreases homocysteine levels in your blood. Uses of Vitamin B12-Folic Acid: It is used to help growth and good health. Osteoblasts require an optimal level of Vitamin B12 for proper functioning. Vitamin B12 can restore the body’s energy. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. However, there is currently no scientific evidence to confirm that vitamin B12 supplements are effective in this regard (23). Two steps are required for the body to absorb vitamin B12 from food. Vitamin B12 is vital for life itself as it helps make deoxyribonucleic acid (DNA) and ribonucleic acid (RNA). For women with a vitamin B12 deficiency and levels below 150 mg/dL the risk was five times higher, compared to women with levels above 400 mg/dL (4). When we look at chronic diseases like type 2 diabetes from a Functional Medicine perspective, we look at the imbalance that has been created within the body as a result of unhealthy lifestyle choices and ears of abuse. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Vitamin B12 is important for the brain and nerves, and for the production of red blood cells. Alzheimer’s Disease. Because vitamin B12 is also important for the production of red blood cells, a severe deficiency can lead to a condition called pernicious anemia, which can lower energy levels. http://www.micromedexsolutions.com. Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis [ 1-5 ]. Stamina and energy are critical factors for better sex life. Vitamin B12 is a water-soluble vitamin that is important for proper red blood cell formation, neurological function, and DNA synthesis. Ultimately, further studies are needed to fully understand vitamin B12’s role in promoting vision health and preventing macular degeneration. Vitamin B12 is involved in energy production in your body. It is responsible for the smooth functioning of several critical body processes. Talk with the doctor. Accessed Aug. 23, 2017. Vitamin B12 – also known as cobalamin, is a water-soluble vitamin, naturally found in some foods, added to others and synthesised by bacteria in the small intestine. When you’re anemic, your body doesn’t have enough red blood cells to transport oxygen to your vital organs. While the benefits of Vitamin B12 are complex and wide-ranging, its foremost roles are in … One study in people with depression and low vitamin B12 levels found that those who received both antidepressants and vitamin B12 were more likely to show improved depressive symptoms, compared to those treated with antidepressants alone (12). The effect of vitamin B12 on mood is not yet fully understood. Vitamin B12 is crucial for the synthesis and maintenance of myelin sheaths, the covering that protects the nerves of the central and the peripheral nervous system. Sardines are small, soft-boned saltwater fish. B-12 helps regulate digestion, absorption, respiration, circulation and body temperature, according to the University of Maryland Medical Center, or UMMC 1. While vitamin B12 supplements are considered safe and non-toxic, taking large doses of around 1,000 milligrams can still be problematic. Vitamin B12 deficiency in the beginning stages of pregnancy may increase the risk of birth defects, such as neural tube defects. Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. For this reason, Vitamin B12 is irreplaceable in the human diet. Though vitamin B12 supplements may help improve mood and depression in people with a deficiency, research does not currently suggest that they have the same effect in those with normal B12 levels. Mayo Clinic does not endorse any of the third party products and services advertised. A few nutrients are either difficult or impossible to get in adequate amounts from plant foods. Bones with decreased mineral density can become delicate and fragile over time, leading to an increased risk of osteoporosis. Methyl B12 is needed as a co-factor to convert homocysteine back into methionine. Vitamin B 12, also known as cobalamin, is a water-soluble vitamin involved in the metabolism of every cell of the human body. Vitamin B12 supplements may help improve mood in people with an existing deficiency. Vitamin B12 does a lot of things for your body. But, when a person doesn’t have the vigor to do it, it could be due to the lack of B12. This article reviews 7 nutrients commonly lacking in…. https://www.uptodate.com/contents/search. Therefore, further research is needed to understand the relationship between vitamin B12 and heart health. Low blood levels of this vitamin have been associated with an increased risk of osteoporosis. Because your body is capable of storing several years' worth of vitamin B-12, deficiency is rare. The risk of developing any form of the condition was 34% lower, while it was 41% lower for more severe types (11). Furthermore, maternal vitamin B12 deficiency may contribute to premature birth or miscarriage (3). Vitamin B12 is an essential water-soluble vitamin that is responsible for regulating several critical functions in your body. And they are both innocuous at fairly high doses, up to 40,000 IU/day for vitamin D [3] and up to 5.0 mg/day for B12 (5,000 mcg). There are four basic types of vitamin B12. This content does not have an Arabic version. High levels of homocysteine are associated with an increased risk of developing cardiovascular disease. Vitamin B-12 (cobalamin) is a water-soluble vitamin that plays essential roles in red blood cell formation, cell metabolism, nerve function and the production of DNA. One study in people with early-stage dementia showed that a combination of vitamin B12 and omega-3 fatty acid supplements slowed mental decline (15). Cyanocobalamin. Vitamin B12 deficiency can most often be prevented or resolved with oral or intramuscular injections. Getting enough vitamin B12 through your diet is crucial. Maintaining adequate vitamin B12 levels may support your bone health. Left untreated, a vitamin B-12 deficiency can lead to anemia, fatigue, muscle weakness, intestinal problems, nerve damage and mood disturbances. Currently, there is no scientific evidence to suggest that vitamin B12 supplements can boost energy in those with sufficient levels of this vitamin (18). In fact, one of the most common early signs of vitamin B12 deficiency is fatigue or lack of energy. The higher the energy, the easier it is to maintain longer intercourse. Cobalamin may have a role in the prevention of disorders of brain development … However, if you struggle to obtain enough or have a condition that affects absorption, supplements are a simple way to increase your B12 intake. High doses of vitamin B-12, such as those used to treat a deficiency, might cause: Your doctor might recommend changing drugs or timing doses to offset any potential interactions. Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, FREE book offer – Mayo Clinic Health Letter, New Year Special - 40% off – Mayo Clinic Diet Online, Advertising and sponsorship opportunities. On the other hand, if you’re significantly deficient in vitamin B12, taking a supplement or increasing your intake will likely improve your energy level (19). This content does not have an English version. Vitamin B12 is an important water-soluble vitamin, and deficiency is common. Here are the top 12…. Cyanocobalamin (vitamin B12) oral. Here are 9 health benefits of vitamin B12, all based on science. Vitamin B12 is a water-soluble vitamin that plays a number of important roles in the human body. Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Vitamin B12 deficiency can occur in one of two ways. Micromedex 2.0 Healthcare Series. Vitamin B12 is involved in red blood cell formation. For most adults, the recommended daily intake (RDI) is 2.4 mcg, though it’s higher for women who are pregnant or breastfeeding (1). Vegans are also at risk since B12 is only found in animal products. It’s responsible for many bodily functions and may benefit your health in various ways, such as by preventing major birth defects, supporting bone health, improving mood and maintaining healthy skin and hair. It supports the normal function of your nerve cells and is needed for red blood cell formation and DNA synthesis. Facts & Comparisons eAnswers. https://www.tricitymed.org/2018/08/b-vitamins-secret-good-skin-health © 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). Here are the 8 most common signs of vitamin and mineral deficiencies…. It is one of eight B vitamins.It is a cofactor in DNA synthesis, and in both fatty acid and amino acid metabolism. Healthy red blood cells are small and round, whereas they become larger and typically oval in cases of vitamin B12 deficiency. Vitamin D and vitamin B12 are two of the most potent vitamins “as defined by the amount of vitamin required to elicit a biological response” [5]. Even though some plant-based milks or grains may have been fortified with vitamin B12, vegan diets are often limited in this vitamin, putting people at risk of deficiency. It helps make your DNA and your red blood cells, for example. Bone Health. The crux of chronic disease reversal rests on correcting this imbalance. Your metabolism wouldn't run smoothly without it. Your daily diet should include 1.3 milligrams of vitamin B-6. However, taking a supplement probably won’t improve your health in these areas if your levels are already sufficient. Taking a supplement may improve your energy level, but only if you’re deficient in this vitamin. High blood levels of the common amino acid homocysteine have been linked to an increased risk of heart disease. Supports Healthy Hair, Skin and Nails. Elevated homocysteine levels have been associated with an increased risk of age-related macular degeneration (9, 10). Types of vitamin B12. Studies support the use of vitamin B12 supplements for improving symptoms of depression in people deficient in this vitamin. However, if you follow a vegetarian or vegan diet, you might be prone to deficiency because plant foods don't contain vitamin B-12. Appropriate vitamin B12 levels are key to a healthy pregnancy. But beyond that, vitamin B12 is known to help with our nervous system, blood-cell formation, digestion, and brain function, and helps prevent anemia and enhance our moods (so it also helps stave off depression, she noted). Here are 9 signs and symptoms of vitamin B12 deficiency. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Accessed Aug. 23, 2017. Vitamin B12 helps a great deal in the proper functioning of your nervous system and adequate production of Red Blood Cells (RBCs) and DNA. It is possible for the body to develop a vitamin B12 deficiency. Sardines. All rights reserved. Learn how to get the vitamins you need — including vitamins A, B, C, D, E, and K — in your…, Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements. It is involved in many vital processes in the body, including: Producing red blood cells Keeping the nervous system healthy One study in more than 2,500 adults showed that people with a vitamin B12 deficiency also had lower than normal bone mineral density (5). While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, you can safely take higher doses. Vitamin B12 may help prevent brain atrophy and memory loss. It also avoids miscarriage and premature birth. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. Adequate vitamin B12 levels are crucial to a healthy pregnancy. However, if you’re well-nourished and not deficient in this vitamin, taking a supplement is unlikely to improve your skin, nail strength or hair health (28). Research suggests that vitamin B12 boosts skin health by reducing redness, dryness, inflammation and acne blemishes — and can be applied to the skin for psoriasis and eczema. Methylcobalamin may also be used for purposes not listed in this medication guide. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. Some experts claim that vitamin B12 injections can help with energy levels, brain function and weight loss. More research is needed to conclude if supplementing with this vitamin can improve memory in those without a deficiency. Mayo Clinic does not endorse companies or products. The B-complex vitamins include B1, B2, B3, B5, B6, B7, B9 and B12. Further, knowing what vitamins are good for low platelet count help in diet and treatment plan, as appropriate. More research is needed to make sound conclusions on the effect of vitamin B12 supplements on memory and cognitive function. B-Complex Vitamins: Benefits, Side Effects and Dosage, The Water-Soluble Vitamins: C and B Complex, Nutrition: Great Foods for Getting Vitamins A to K in Your Diet, Top 12 Foods That Are High in Vitamin B12, 9 Signs and Symptoms of Vitamin B12 Deficiency, 8 Common Signs You’re Deficient in Vitamins, 7 Nutrient Deficiencies That Are Incredibly Common, 7 Nutrients That You Can’t Get from Plants, People with gastrointestinal disorders, such as Crohn’s disease or celiac disease, Those who have had gastrointestinal surgeries, such as bariatric surgery or bowel resection surgery, Those who take metformin for blood sugar control, Those taking proton pump inhibitors for chronic heartburn. , vitamin B12 supplements may help prevent the development of age-related macular degeneration, compared to the placebo group role. Important roles in the body and is available as an oral supplement transport... E-Newsletter keeps you up to date on a wide variety of health topics 3.! 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