If you’re a vegan or vegetarian and don’t eat meat, seafood or dairy products, you may have been warned to pay attention to your vitamin B12 levels and consider a vitamin B12 supplement. That’s because these foods are great sources of vitamin B12, which plays a significant role in the body by supporting your nerve health, the creation of red blood cells and your energy levels and mood.
Whether you have a vitamin B12 deficiency or want to prevent one, these are the vitamin B12 supplement benefits and risks to consider. Just make sure you speak with your doctor first before taking any supplements.
What is vitamin B12?
Vitamin B12 contains cobalt, hence its name, cobalamin. It’s a water-soluble vitamin your body uses to create red blood cells and DNA. It also helps develop your central nervous system. Your central nervous system is like your body’s mail delivery system, carrying messages from your nerves to your brain, where your brain responds. Moreover, the vitamin helps your hair, nails and skin remain healthy.
You can find B12 in four chemical compounds: methylcobalamin, hydroxocobalamin, adenosylcobalamin and cyanocobalamin. Methylcobalamin and adenosylcobalamin are in meat and dairy products. You may need to take a vitamin B12 supplement to prevent a B12 deficiency if you’re a vegan or vegetarian. Cyanocobalamin is the synthetic form of vitamin B12, broken down into methylcobalamin and adenosylcobalamin in supplements.
Meanwhile, if you have a vitamin B12 deficiency, you might require a shot or IV drip. This is where hydroxocobalamin comes into play. It is a manufactured version of the vitamin used to treat deficiencies.
The benefits of vitamin B12
Taking healthy doses of vitamin B12 can benefit your body in the following ways:
1. Supports red blood cell formation
Your body needs red blood cells to make DNA. Your body loses 1% of your oldest red blood cells daily. Vitamin B12 with vitamin B9 (folate) helps your body replenish the red blood cells you lost. Without a healthy dose of regular vitamin B12, you can become anemic.
2. Boosts energy levels
Some energy drinks use vitamin B12 to give you a pep in your step. However, they only work well if you have a vitamin B12 deficiency. When this happens, you might experience fatigue, tiredness and become cranky. Proper vitamin B12 levels from food or supplements can give your body the perk to tackle your tasks.
3. Supports nerve health
Taking regular doses can help your nervous system. Vitamin B12 has a reputation for being a neurotropic vitamin due to its ability to help heal damaged nerve cells. When you take the vitamin, it contains myelin. Myelin is a sheath that surrounds nerve fibers, allowing for more efficient communication between them and the brain. This is why some of the problems associated with vitamin B12 deficiencies include numbness in the toes or fingers, muscle weakness and difficulties with coordination.
4. Improves mood and cognitive function
Vitamin B12 plays a crucial role in the brain, producing chemicals that impact your mood. While studies show low vitamin levels can lead to depression, they can’t determine if regulated vitamin levels boost mood or improve cognitive function.
Potential vitamin B12 deficiency risks
When your body doesn’t receive enough vitamin B12, you could be susceptible to the following medical conditions:
1. Anemia and related symptoms
When your body doesn’t receive enough vitamin B12, it slows the growth of red blood cells. A cumulative loss of red blood cells can result in vitamin B12 deficiency anemia. With it, you can experience muscle weakness and fatigue.
2. Neurological issues
A lack of vitamin B12 in your body could result in neurological issues. Some of the symptoms include:
- Memory loss
- Vision problems
- Ataxia, a condition where you lose physical coordination
- Damage to the central nervous system, especially in your legs
Your body needs vitamin B12 to help support your central nervous system. Without it, your nerves might have trouble sending signals to your brain, particularly in your fingers or toes. Over time, it could lead to nerve damage if left untreated.
3. Long-term health risks
Many symptoms of vitamin B12 deficiency can mimic those of other illnesses, making it difficult to identify. If left untreated, it could lead to more serious health issues, which can increase in severity quickly.
One of the top risks includes a decline in cognitive function. More specifically, memory loss or trouble reasoning can occur. It could also result in unusual sensations, such as tingling in your arms or feet, or a swollen tongue. If you experience these symptoms, consult your doctor as soon as possible to determine the underlying cause.
Who should take vitamin B12 supplements?
Here are a few groups who should consider speaking with their doctor about vitamin B12 supplements:
- Vegans and vegetarians: You’ll find vitamin B12 in fish, poultry and other meats. The only issue is that if your diet restricts you from consuming these items, you will need an alternative source of vitamin B12. You can find these in fortified foods such as breakfast cereals or dairy products.
- Older adults: As you age, your stomach acid declines, making it difficult for your body to absorb vitamin B12 from foods. It is wise to consider a supplement if your levels are low.
- Individuals with certain medical conditions: Some medical conditions, such as celiac disease, pernicious anemia and Crohn’s disease, make it difficult for your body to absorb vitamin B12. In each of these instances, your doctor might recommend a shot or IV drip.
Best foods for vitamin B12
You can find vitamin B12 in the following sources:
Animal-based sources: Meat, chicken, fish, clams, salmon, sardines, tuna, trout and dairy products all contain vitamin B12. Some organ meats, such as kidney and liver, are also high in vitamin B12.
Plant-based sources: Vegans and vegetarians who can’t source their vitamins from meat can consume seaweed or nutritional yeast. Nutritional yeast is good as a popcorn topping or sprinkled onto tofu or other plant-based foods.
Fortified foods: Manufacturers add vitamins to certain foods to enhance their nutritional value. Fortified breakfast cereals, such as one cup of Malt-O-Meal Raisin Bran, contain more than 60% of your daily allotment of vitamin B12.
Vitamin B12 injections vs. B12 supplements
Several factors must be considered when evaluating injections and dietary supplements. On the supplement front, it’s imperative to consider any medical conditions that might impede your body’s ability to absorb it. If you have Crohn’s disease, you want a shot instead because it absorbs into your bloodstream, making it a more effective absorption method.
However, when considering shots, keep a few things in mind. One, they’ll be more expensive than vitamin B12 supplements. They can also cause side effects, such as skin rashes, headaches, itching, diarrhea and nausea.
Meanwhile, vitamin supplements are more cost-effective if you don’t have a medical condition that requires assistance with absorption. However, refrain from taking them before speaking with your doctor, especially if you’re on folic acid supplements or if you have sensitivities to cobalt.
Ultimately, your doctor can help you determine the best course of action. You can expect to undergo a blood test to check your vitamin B12 levels before being advised to take a supplement or receive a shot.
Vitamin B12 dosing and absorption tips
One of the most effective ways to maximize absorption is through maintaining proper gut health. Before trying vitamin supplements, it’s essential that you don’t experience regular diarrhea, constipation or other medical issues, which can prevent your body from absorbing the vitamin effectively.
If your doctor is OK with you taking a supplement, follow the instructions on the label. The daily recommended dose of vitamin B12 for adults is 2.4 micrograms. If you eat a well-balanced diet full of chicken, seafood or eggs, you’ll likely receive this amount through your diet.
If you need a vitamin B12 supplement, be aware that other nutrients can reduce its effectiveness. Vitamin C supplements have the opposite effect, lowering vitamin B12 levels in the body. Having a medical professional weigh in before taking a supplement or shot helps you cover all your bases and avoid any drug or nutrient interactions.
The symptoms of a vitamin B12 deficiency vary, though one of the most common is feeling very tired or weak, nausea, loss of appetite and weight loss. Some people may also experience cognitive problems, a yellowish tint to their skin or develop sores on their mouth or tongue. If you’re experiencing any of these symptoms, it’s important to see your doctor.
You can make sure you’re getting enough vitamin B12 by packing your diet with nutrient-rich foods. The foods that include vitamin B12 include, but are not limited to:
- Beef
- Eggs
- Fortified cereal
- Fish like tuna, trout or salmon
- Milk and other dairy products like yogurt and cheese
- Fortified nondairy milk
- Clams
If you have dietary restrictions, your doctor may recommend that you take vitamin B12 supplements to ensure you’re getting enough.
Studies have found that those with thyroid disorders like hypothyroidism and Hashimoto’s are more likely to develop a vitamin B12 deficiency. Additionally, vitamin B12 deficiency can impair the production of the thyroid hormone, which can worsen hypothyroidism symptoms.
Vitamin B12 supplements are generally considered safe to take. If you follow a primarily vegetarian or vegan diet, supplementing B12 is quite common. When taken at recommended levels, no adverse effects have been noted. However, you should keep an eye out for headaches, nausea or diarrhea, to name a few and discuss with your doctor if you observe these after supplementation.
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