Vitamin B12 is one of the B complex vitamins considered essential for maintaining a healthy body. Also known as cobalamin, this vitamin is crucial for converting carbohydrates, fats, and proteins from food into energy for the body.
Vitamin B12 is also very important for us humans because it helps us maintain healthy red blood cells, thus preventing heart diseases and keeping the immune system functioning at its highest efficiency. Additionally, vitamin B12 is used by the body to create a protective coating for all the nerve cells in the body.
All the nerve cells in the body need vitamin B12 to form their protective fat layer. This is essential for all nerves but especially important for brain neurons. Without enough vitamin B12 to create this protective layer, the brain cannot function properly, causing severe brain damage.
But the most important function of vitamin B12 is to form healthy red and white blood cells. This can be considered the most crucial function because all the body’s cells need the immune system to work correctly to stay healthy.
Required Amount
Interestingly, the amount of vitamin B12 the body needs is relatively small, so its intake should be regulated; however, the body cannot absorb it easily. To help the body absorb vitamin B12, the stomach produces what is called an intrinsic factor, which allows more vitamin B12 to be absorbed. If a person has a deficiency of vitamin B12, the most common cause is the lack of production of the intrinsic factor.
Lack of vitamin B12 can cause serious health problems, but it is not possible for vitamin B12 to be absorbed in excess by the body, as the body excretes any excess of this vitamin in the urine. However, excessive supplementation of vitamin B12 should be avoided because, although it is excreted in urine, it can overload the kidneys. Therefore, be careful when consuming many energy or pre-workout drinks with large amounts of vitamin B12.
Where to Find Vitamin B12
Vitamin B12 is only found in animal-based foods like liver, eggs, fish, and meat. Most people consume much more than the recommended daily amount of vitamin B12. The body can absorb only about half the amount of vitamin B12 consumed daily through food. However, vegans and vegetarians who do not consume meat should supplement with vitamin B12 to avoid health damage.
For vegetarians and vegans, the body can recycle vitamin B12, reducing the impact of B12 deficiency. However, strict vegetarians and vegans will likely need B12 supplements if they do not consume any animal products containing B12.
Vitamin B12 Deficiency and Symptoms
The most worrying aspect is that the symptoms of vitamin B12 deficiency can take a long time to appear. If the body doesn’t have enough vitamin B12, the most common symptom is anemia, as there isn’t enough B12 to produce healthy red blood cells.
The health problems caused by vitamin B12 deficiency can develop slowly, with symptoms gradually intensifying over time. Moreover, given the variety of symptoms that deficiency can cause, the condition can be confusing. Therefore, it is important to be aware of the following symptoms:
- Weakness and fatigue;
- Dizziness and lightheadedness;
- Palpitations and tachycardia;
- Shortness of breath;
- Sore tongue with a red appearance;
- Nausea or lack of appetite;
- Weight loss;
- Diarrhea;
- Yellowish skin and eye discoloration;
- Numbness or tingling in the hands, legs, or feet;
- Difficulty walking and balance problems;
- Anemia;
- Inflamed or swollen tongue;
- Difficulty thinking and reasoning or memory loss;
- Paranoia or hallucinations.
Anemia can also be caused by the body not creating enough intrinsic factor in the stomach to help absorb sufficient amounts of vitamin B12 available in consumed foods. A common symptom of vitamin B12 deficiency is hair loss, as cells need to divide constantly to produce new hair. Without enough vitamin B12, hair stops growing, and existing hair begins to fall out.
Prolonged vitamin B12 deficiency can cause nerve damage. Initial symptoms include tingling sensations in the hands and feet. Over time, damage to the nerves controlling the muscles causes difficulty walking and coordinating movements. Vision problems, including blindness and hallucinations, can also occur.
Additional Care
The body tends to produce less intrinsic factor as a person reaches 50 years of age, leading to a reduced availability of vitamin B12 for absorption, necessitating B12 supplementation. Children are also at risk of B12 deficiency anemia if they do not consume enough B12-containing foods. Pregnant women need more B12 than usual because the baby absorbs B12 from the mother’s body during pregnancy for proper growth.
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