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The Health Benefits Of Vitamin B12

Vitamin B12 is a nutrient that helps keep the body’s nerves and blood cells healthy and helps make DNA, the genetic material of cells. It also helps prevent a type of anemia called megaloblastic anemia, which can make people tired and weak. [Sources: 4]

Vitamin B 12 is important for brain function and the synthesis of red blood cells. Deficiency of this vitamin can lead to neurological difficulties and anaemia. People over the age of 14 should not take more than 24 micrograms (mcg) of vitamin B 12 per day. [Sources: 9]

Vitamin B12 is found in a variety of animal foods and can be added to fortified foods. The amount of vitamin B12 you need every day depends on your age. Vegetable foods can get vitamin B 12 if they are enriched. [Sources: 4]

There is no upper limit for vitamin B12 and there are no fixed toxic levels. The tolerable upper intake (UL) is the maximum daily dose that is unlikely to cause any adverse effects in the general population. However, some evidence suggests that supplements above 25 mcg a day may have a higher risk of bone fractures. [Sources: 2]

Researchers believe that vitamin B 12 in combination with folic acid, vitamin B 9 and vitamin B 6 can prevent diseases of the heart and blood vessels by lowering the level of the amino acid homocysteine in the blood. However, studies have shown that this combination does not appear to reduce the risk or severity of cardiovascular disease or stroke. [Sources: 1]

For the body to absorb vitamin B12 from food, two steps are required. First, hydrochloric acid in the stomach separates the vitamin from the protein that binds it to the food. Once separated, the vitamin is combined with a protein produced in the mouth and absorbed by the body. [Sources: 4]

People who follow a vegan diet should include brewer’s yeast in their diet because of its B12 content. Note that certain brands may not contain B12. Yeast that does not contain vitamin B12 may still be present if it is fortified with the vitamin. [Sources: 2]

Meyer HE, Willett WC, Fung TT, Holvik K, Feskanich D. Link between high intake of vitamin B6 and B12 supplements and the risk of hip fractures in postmenopausal women: The Nurses Health Study. U.S. Department of Health and Human Services. [Sources: 2]

Symptoms that show Vitamin B12 Deficiency in our body

Efficacy of vitamin B12 in the treatment of recurrent aphthalmic stomatitis: a randomized, double-blind, placebo-controlled study. Werbach MR nutritional strategies for the treatment of chronic fatigue syndrome. Effects of hormone replacement therapy and antioxidant vitamin supplements on coronary atherosclerosis in postmenopausal women: a randomized, controlled study. Mechanisms of vitamin B12 malabsorption in patients receiving colchicine. Low serum folate concentrations associated with excessive incidence of acute coronary events: the Kuopio-Ischaemic Heart Disease Risk Factor Study. [Sources: 6]

Gommans, J, Yi, Q, Eikelboom, JW, et al. Effect of homocysteine reduction on B vitamins in osteoporotic fractures in patients with cerebrovascular diseases: a partial study of Vitatops, a randomized, placebo-controlled study. Improvement and recovery of psychiatric disorders with methylfolate. In: Modern Nutrition in Health and Disease, 8th ed. [Sources: 6]

Vegetarians, people with dietary restrictions and people with gastrointestinal disorders are just some of the risk groups for vitamin B12 deficiency. Vitamin B12 binds to proteins in foods found in clams, organs, meat, liver, eggs and milk. [Sources: 7]

To give you an energy boost, vitamin B12 supplements are often touted as the go-to product to boost energy. Although B vitamins play an important role in the body’s energy production, they no longer provide the energy they once had (17). [Sources: 3]

In fact, one of the most common early signs of vitamin B12 deficiency is fatigue and energy deficiency. Some scientific evidence suggests that vitamin B1 supplements can increase energy without the vitamin being sufficiently present (18). On the other hand, taking supplements to increase vitamin B2 deficiency can improve energy levels (19). [Sources: 3]

Taking diabetes medication can reduce the body’s ability to absorb vitamin B 12. Taking omeprazole (Prilosec), lansoprazole, prevacid or other stomach acid reducing drugs can also reduce the body’s ability to absorb B12. Taking vitamin B12 or vitamin C can also reduce the amount of B12 available in the body. [Sources: 1]

Excessive intake of vitamin B 12 has not been shown to be toxic or harmful. The US National Institutes of Health (NIH) recommends that adolescents and adults over the age of 14 consume at least 24 micrograms (mcg) of vitamin B 12 per day. Pregnant women should consume 26 mcg and breastfeeding women 28 mcg. [Sources: 9]

BrainMD follows clinical and scientific research on vitamins and other nutrients. For vitamin B12, this research has proven that it is a good ingredient to use as a supplement. We spare no expense in providing sufficient amounts of B12 in our dietary supplements to enable its efficient absorption by mouth. [Sources: 8]

The availability of methyl groups is a fundamental aspect of brain function, from controlling our basic physiological functions such as sleep to their high responsibility for controlling memory, mood, judgment, behaviour and personality. Higher B12 levels are associated with better memories, moods, behaviors, personality and mental clarity. [Sources: 8]

B12 plays a crucial role in the formation of red blood cells and the neurological function of the body. Red blood cells transport oxygen from our lungs to the tissues of our bodies. They also transport carbon dioxide, a toxic byproduct of cell function, from the tissues to our lungs, where it is expelled. [Sources: 0]

In a study of 199 depressed people, for example, 100% of people treated with antidepressants and injected with vitamin B12 improved by at least 20%. However, 69% of people treated with antidepressants but not injected with B12 reported similar improvements. Pregnant women should receive a higher than recommended dose of injected B12. [Sources: 0]

In a study of 5,000 women over the age of 40, those taking vitamin B12, B6 and folic acid supplements had 34% fewer cases of macular degeneration over a seven-year period than those in the placebo group. Those who took the drug had a 41% lower risk of severe degeneration. [Sources: 5]

Sources

[0]: https://www.insider.com/vitamin-b12-benefits
[1]: https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
[2]: https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/
[3]: https://www.healthline.com/nutrition/vitamin-b12-benefits
[4]: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
[5]: https://www.webmd.com/diet/health-benefits-vitamin-b12
[6]: https://www.rxlist.com/vitamin_b12/supplements.htm
[7]: https://ivrstx.com/2017/06/top-five-health-benefits-of-vitamin-b12/
[8]: https://brainmd.com/blog/benefits-of-vitamin-b12/
[9]: https://www.medicalnewstoday.com/articles/219822