Vitamin B12 is one of the most important known vitamins due to its numerous benefits throughout the body. Also known as cobalamin, Vitamin B12 helps maintain the proper functioning of blood cells and nerves and plays a role in DNA synthesis.
Vitamin B12 is essential for the normal formation of red blood cells and the health of nervous tissue.
An undetected and untreated Vitamin B12 deficiency can lead to anemia and permanent nerve and brain damage.
Pernicious anemia is a blood disorder caused by a deficiency of Vitamin B12 in the blood.
Patients with this disorder do not produce the stomach protein that allows the body to absorb Vitamin B12.
Patients with Crohn's disease, which affects the small intestine (Ileal Crohn’s disease), or those who have had a small section of the intestine removed may not be able to absorb Vitamin B12.
Also, strict vegetarians who do not consume any animal products may develop a Vitamin B12 deficiency.
Therefore, you should make sure to consume foods that contain this vitamin to avoid its deficiency. These include meat, liver, fish, milk, and eggs.
Benefits of Vitamin B12
Vitamin B12 has many benefits. It helps in the formation of red blood cells, prevents birth defects, and promotes the health of skin, hair, and the heart. It also supports bone health, among many other benefits.
1. Vitamin B12 Helps in the Formation of Red Blood Cells
Vitamin B12 (along with folate) helps in the formation of red blood cells.
Without sufficient amounts of Vitamin B12, red blood cells do not divide normally.
They become too large, making it difficult for them to exit the bone marrow.
This may result in fewer red blood cells in the bloodstream to carry oxygen throughout the body.
This leads to feelings of fatigue and weakness. This condition is also known as pernicious anemia, and if left untreated, it may cause damage to the brain, heart, and other organs.
2. Prevents Birth Defects
Vitamin B12 is a crucial component during pregnancy, as its deficiency may cause infertility and recurrent miscarriages.
Starting a pregnancy with a Vitamin B12 deficiency may increase the risk of neural tube defects in the fetus.
It may also lead to premature birth. A deficiency in the mother may cause problems for the fetus and for infants if breast milk lacks sufficient Vitamin B12.
3. Vitamin B12 Promotes Skin Health
Vitamin B12 deficiency has been linked to changes in the skin. The most common symptom is hyperpigmentation.
Other skin complications of this deficiency include vitiligo and other skin disorders.
Vitamin B12 may also help treat some serious skin conditions.
One study found that Vitamin B12 cream can reduce the extent and severity of eczema.
This was especially true for eczema in children. You can get Vitamin B12 cream from a pharmacy.
Apply it to the affected areas twice a day, and be sure to consult a doctor.
Studies suggest that folic acid and Vitamin B12, along with sun exposure, can stimulate pigmentation in the eyes.
Vitamin B12 may also help combat cellulite, although there are limited studies to confirm this.
4. Promotes Hair Health
Vitamin B12 helps form red blood cells, and some believe this may promote hair growth.
Vitamin B12 deficiency has been observed in people experiencing hair loss.
At the base of hair follicles, small blood vessels connect to the roots of each hair strand.
These blood vessels carry oxygen to the hair, promoting growth and preventing hair loss.
Vitamin B12 helps form these blood vessels.
5. Supports Heart Health
Vitamin B12 has shown potential as a treatment for heart disease.
It reduces levels of certain amino acids, the high concentrations of which are associated with increased risk of heart disease.
A deficiency in B vitamins in general is linked to higher levels of these amino acids and a greater risk of stroke.
This may also reduce long-term costs associated with expensive medical treatments.
6. Vitamin B12 May Help Treat Diabetes
Although there is no direct link between Vitamin B12 and the treatment of diabetes, it may help with diabetic neuropathy and damage to blood vessels in the eyes.
Vitamin B12 may treat diabetic neuropathy (nerve damage in the legs and feet).
While more research is needed, evidence and studies suggest that Vitamin B12 may also alleviate some symptoms of neuropathy, including numbness, pain, and tingling sensations.
7. Supports Bone Health
Low blood levels of Vitamin B12 have been linked to reduced bone mineral density in humans.
Studies suggest that Vitamin B12 may affect bone formation and has been associated with bone-building activity.
High levels of certain amino acids and low levels of Vitamin B12 have also been linked to osteoporosis.
Since Vitamin B12 helps lower homocysteine levels, it may play a beneficial role in bone health.
8. Supports Brain Health
Studies indicate that taking Vitamin B12 alongside antidepressants may improve symptoms of depression.
Vitamin B12 deficiency may be linked to depression. Adequate levels of Vitamin B12 may improve recovery from depression.
However, more studies are needed to confirm this.
This vitamin may also have a positive effect on mood.
It is believed that Vitamin B12 helps produce brain chemicals responsible for a better mood, although more research is needed to understand the mechanism.
Evidence and studies also suggest that it may help treat stress and certain anxiety disorders.
When combined with omega-3 fatty acids, Vitamin B12 may slow down the decline of memory function in adults.
Nutrients associated with this vitamin may also slow the progression of mild cognitive impairment.
Vitamin B12 deficiency may also lead to dementia and Alzheimer’s disease, although more studies are needed to understand the mechanism behind this.
9. May Help Produce Energy
Vitamin B12 plays a role in cellular energy production.
However, there is no research indicating that it enhances energy levels or athletic performance as people commonly believe.
Some research suggests that a deficiency in Vitamin B12 may lead to increased fatigue.
10. Vitamin B12 May Improve Sleep
One study suggests that adequate levels of Vitamin B12 may help improve sleep rhythm disorders.
This study was conducted on only two patients, so more large-scale studies are needed to understand the effect of this vitamin on sleep quality.
11. Vitamin B12 Improves Vision
Another important benefit of Vitamin B12 is vision improvement. Vitamin B12 deficiency is commonly associated with nervous system damage that affects the optic nerve connected to the eye.
Vitamin B12-Rich Foods
There are many foods rich in Vitamin B12, most notably eggs, milk, chicken, seafood, yogurt, and more.
1. Eggs
Vitamin B12 cannot be obtained from plant sources because animal sources are the richest in this vitamin.
Eggs are one of the best sources of Vitamin B12. Including boiled or fried eggs in your daily diet will provide you with sufficient protein and Vitamin B12. It's better than taking synthetic supplements.
Eggs are also easily available and extremely nutritious, making them one of the best Vitamin B12-rich foods.
They are also rich in Vitamin B2 and Vitamin D. Two eggs (approximately 100 grams) contain 28% of your daily Vitamin B2 requirement and 9% of your daily Vitamin D requirement.
Egg yolks are full of various vitamins and proteins. The form of Vitamin B12 in egg yolk is easily digestible by the human body.
2. Milk
Milk is one of the best sources of Vitamin B12. It contains nearly all essential nutrients.
Drinking a glass of milk with turmeric before bed will surely ensure a good night’s sleep and you’ll wake up feeling energetic due to its high Vitamin B12 content.
Dairy products have the highest absorption rate of Vitamin B12. Milk, in general, allows for 79% absorption of its B12 content.
3. Chicken
Chicken is a good source of protein and Vitamin B12 and is very popular among non-vegetarians.
You can enjoy various dishes made from it. It’s one of the best Vitamin B12-rich foods.
The amount of Vitamin B12 in chicken is about 3.7 micrograms per cup.
So one cup of chicken is enough to meet the daily Vitamin B12 requirement.
In addition to Vitamin B12, chicken is also a good source of protein, minerals, phosphorus, Vitamin B6, niacin, and more.
4. Seafood
There is a wide variety of seafood rich in Vitamin B12.
For example, sardines, salmon, crab, clams, trout, and others are among the richest sources of Vitamin B.
Seafood is also rich in Vitamin E, which is essential for our health.
Shrimp is rich in omega-3 fatty acids, and the amount of Vitamin B12 it contains is sufficient for the daily human requirement.
There are many dishes that can be made with shrimp, making it easy to include in your diet.
Mussels are rich in Vitamin B12, Vitamin C, iron, and protein.
The amount of Vitamin B12 in mussels is three times the daily requirement of this vitamin.
Oysters, like other types of seafood, are rich in various vitamins and minerals.
You can include oysters raw or cooked in your diet.
Three pieces of herring contain about 3.5 micrograms of Vitamin B12. Try to include herring in your meals at least once every two weeks.
Salmon is a rich source of Vitamin B12. Half a salmon contains 9 micrograms of Vitamin B12.
Crab is also a good source of many nutrients.
Three pieces of crab contain about 9.8 micrograms of Vitamin B12, which is much higher than the daily requirement.
5. Yogurt
Yogurt is delicious and also a healthy option for obtaining Vitamin B12. It is easily available.
You can eat it as a snack or between any two main meals.
Yogurt is formed through the bacterial fermentation of milk, and many of these bacteria help with digestion.
You may have seen people eating yogurt when suffering from stomach upset.
That's because the bacteria in yogurt help treat stomach issues and aid in digestion.
How Much Vitamin B12 Does the Body Need Daily?
Life stages, lifestyle changes, diet, and health conditions affect how much Vitamin B12 you need to avoid a deficiency.
The National Institutes of Health recommends the following daily doses of Vitamin B12:
Infants from birth to 6 months: 0.4 micrograms/day
Infants from 7 to 12 months: 0.5 micrograms/day
Children aged 1 to 3 years: 0.9 micrograms/day
Children aged 4 to 8 years: 1.2 micrograms/day
Children aged 9 to 13 years: 1.8 micrograms/day
Teens aged 14 to 18 years: 2.4 micrograms/day
Adults aged 18 to 50 years: 2.4 micrograms/day
Adults over 50 years: 25–25 micrograms/day
Pregnant women: 2.6 micrograms/day
Breastfeeding women: 2.8 micrograms/day
Adults over the age of 50 are at higher risk of Vitamin B12 deficiency.
This is because they tend to produce less stomach acid, which is necessary to properly convert and absorb the vitamin.
Studies show that taking 125–250 micrograms of Vitamin B12 is effective in maintaining proper B12 levels in older adults.
It is recommended to consult your healthcare provider about the best dosage to meet your body's specific needs.
There are a few other groups who need to take more Vitamin B12, including vegetarians. They often take it as a supplement to avoid deficiency.
It is recommended that people following a vegetarian diet take an oral dose of 50–100 micrograms daily.
People with digestive issues or pernicious anemia should take a dose of 1 milligram of Vitamin B12 daily, either as an injection or orally.
Excess Vitamin B12 in the Blood
Although Vitamin B12 is an essential vitamin we need to consume, absorb, and utilize properly...
Overconsumption is not a good thing.
You already know that there's a long list of benefits associated with getting enough Vitamin B12.
In fact, you need enough of this vitamin to maintain hormonal balance, nerve cell health, DNA synthesis, and enzyme production — to name just a few.
But what happens when you consume too much Vitamin B12?
Can you suffer side effects from a B12 overdose?
Although Vitamin B12 overdose is rare...
Research suggests that some groups of people are more vulnerable to the adverse effects of excessive intake.
So, are you at risk of a Vitamin B12 overdose?
If you have certain health conditions, you should be cautious with this vitamin and only consume it in the recommended dosage.
People at Risk of Vitamin B12 Overdose
Some groups of people may be more susceptible to the risk of vitamin B12 overdose.
This includes individuals with kidney and liver disease, those with blood-related conditions, and pregnant women.
Studies indicate that excessive intake of vitamin B12 may lead to:
Increased risk of cardiovascular diseases in people with diabetic nephropathy. One study investigated whether vitamin B12 treatment could slow the progression of diabetic nephropathy (kidney damage due to diabetes) and prevent vascular complications. Patients were given a single tablet containing 2.5 mg of folic acid, 25 mg of vitamin B6, and 1 mg of vitamin B12 daily for 36 months. Researchers found that these individuals experienced a greater decline in kidney function and an increase in vascular diseases, including heart attacks and strokes. The study confirmed that these symptoms were due to excessive doses of vitamin B12.
Potential negative impact on unborn children. A study published in the journal Epidemiology in Perinatal Periods found that extremely high levels of folic acid and vitamin B12 in pregnant women may be linked to an increased risk of autism spectrum disorder in children. The researchers emphasized that this finding does not challenge the importance of adequate vitamin intake during pregnancy but highlights concerns about the effects of excess vitamin B12 on the offspring.
Symptoms of Vitamin B12 Overdose
Headache, Swelling, Skin rash, Facial redness, Itchy skin, Dizziness, Numbness, Diarrhea, Vomiting, High blood pressure, Cold-like symptoms, Anxiety
Causes of Elevated Vitamin B12 Levels
Vitamin B12 is a water-soluble vitamin, which means that when consumed in large amounts, the excess is excreted from the body through urine. This makes it nearly impossible to overdose on vitamin B12 under normal conditions.
Furthermore, only a small percentage of orally consumed vitamin B12 is actually absorbed by the body.
So what causes elevated levels of vitamin B12?
Some people have difficulty properly absorbing nutrients due to gastrointestinal problems or a lack of stomach acid.
For these individuals, taking more and more vitamin B12 will not solve the problem.
The root cause of poor absorption must be addressed by a healthcare professional in these cases.
Vitamin B12 supplements may not be suitable for everyone, and in some cases, can cause potential side effects.
For example, individuals with high blood pressure, heart problems, skin disorders, blood disorders, gout, or low potassium levels should use vitamin B12 with caution.
They may need to speak with a trusted physician before starting any supplements to avoid serious side effects.
Some medications or supplements may interact with vitamin B12 supplements and increase its levels in the body.
These include folic acid, potassium, vitamin C, and chloramphenicol, which is a broad-spectrum antibiotic that can interfere with vitamin B12 in the body.
Preventing and Managing Vitamin B12 Overdose
According to the Institute of Medicine, there are no harmful effects associated with consuming excess vitamin B12 from food and supplements in healthy individuals.
If you do not have a vitamin B12 deficiency, do not take B12 excessively. Maintain a moderate daily intake.
High doses of this vitamin will not benefit you or improve your quality of life—and may in fact harm you.
The best way for healthy individuals to prevent a B12 overdose is to follow a balanced and nutritious diet.
Foods rich in vitamin B12 include organic animal meats, seafood, organic dairy products, and eggs.
Adults over 50, as well as vegetarians and people with digestive disorders, may need to take vitamin B12 supplements to avoid deficiency. However, before using large doses of vitamin B12 to correct a deficiency, talk to your healthcare provider.
If you experience side effects from vitamin B12 injections, ask about switching to oral doses instead.
If you're taking high doses of vitamin B12 and notice adverse effects, speak to your healthcare provider about the issue and ask for an evaluation of your nutrient absorption capability.
Vitamin B12 Deficiency
Vitamin B12 deficiency is a condition where the body does not have enough vitamin B12.
This vitamin is essential for many aspects of health, including the production of red blood cells.
Healthy levels of red blood cells are necessary to deliver oxygen and nutrients to the body’s cells and tissues.
Vitamin B12 is a water-soluble vitamin that must be consumed daily and effectively absorbed through the digestive system to maintain optimal health.
Most people get enough vitamin B12 by eating a variety of foods that naturally contain it, such as lean red meat, poultry, fish, brewer’s yeast, and dairy products like milk, cheese, and yogurt.
Vitamin B12 is also added to some fortified foods such as breakfast cereals, bread, and other enriched products.
Vitamin B12 deficiency is more common in people with medical conditions that impair the body's ability to absorb the vitamin from food.
It is also relatively common in adults—1 in every 31 adults aged 51 or older suffers from vitamin B12 deficiency, according to the Centers for Disease Control and Prevention (CDC).
Untreated vitamin B12 deficiency can lead to serious complications, such as anemia, nerve damage, and developmental abnormalities.
Seeking regular medical care and following your treatment plan can help reduce the risk of severe complications from B12 deficiency.
Symptoms of Vitamin B12 Deficiency
The symptoms of vitamin B12 deficiency vary depending on the individual, the underlying cause of the deficiency, its severity, and other factors.
In some cases, symptoms of vitamin B12 deficiency may be vague, may take years to develop, or may not be noticeable right away.
Some symptoms result from reduced production of red blood cells, which are essential for delivering vital oxygen to the body’s cells and tissues.
Vitamin B12 deficiency symptoms can affect the digestive system, nervous system, and cardiovascular system.
Common symptoms of vitamin B12 deficiency include:
Chest pain or heart palpitations, Confusion, memory loss, or dementia, Constipation, Depression, Delayed growth and, at times, failure in mental development, Dizziness
difficulty maintaining balance, and fainting, Fatigue or weakness, Numbness or coldness in the hands and feet, Pale skin, Poor appetite, Shortness of breath, Inflammation of the mouth and tongue, Weight loss
Causes of Vitamin B12 Deficiency
Vitamin B12 deficiency most often occurs due to the body's inability to properly digest and absorb vitamin B12.
This inability to absorb the vitamin can result from certain medical conditions, including:
Atrophic gastritis (a condition in which the stomach lining becomes inflamed and thinned)
Autoimmune endocrine disorders (such as in diabetes or hypothyroidism)
Celiac disease (gluten sensitivity causing intestinal damage)
Crohn’s disease (an inflammatory bowel disease that can affect any part of the intestines)
Tapeworm infection
Pernicious anemia (resulting from atrophic gastritis and impaired absorption of B12)
Surgical removal of parts of the stomach or small intestine, such as in bariatric surgery
Additionally, some medications used to treat diabetes, stomach issues, and peptic ulcers can impact the body’s ability to absorb vitamin B12.
Vitamin B12 deficiency may also result from not consuming enough foods rich in the vitamin.
Risk Factors for Vitamin B12 Deficiency
There are several factors believed to increase the risk of developing vitamin B12 deficiency:
Atrophic gastritis, Aging, Celiac disease, Crohn’s disease, Following a vegetarian or strict vegan diet, Intestinal infections or tapeworms, Pernicious anemia
Surgical removal of parts of the small intestine, Breastfeeding an infant as a vegetarian or vegan mother, Post-surgical recovery, Pregnant or breastfeeding women who are vegetarians or strict vegans
Preventing Vitamin B12 Deficiency
Most cases of vitamin B12 deficiency that result from the body’s inability to properly absorb the vitamin through the digestive system cannot be prevented—except by successfully treating the underlying cause.
However, you may be able to reduce your risk of deficiency by:
Eating a diet that includes enough vitamin B12, which is found in lean red meat, poultry, fish, and dairy products such as milk, cheese, and yogurt.
Consuming fortified foods, such as breakfast cereals enriched with vitamin B12.
Taking vitamin B12 supplements as recommended if you are at high risk for deficiency, such as if you follow a vegetarian diet, or have celiac disease or Crohn’s disease.
Keep in mind that certain medications used to treat diabetes, acid reflux, or peptic ulcer disease can affect how well your body absorbs vitamin B12.
Most importantly, speak with your healthcare provider about any supplements, prescriptions, and over-the-counter medications you're taking.
Your doctor can advise you if any supplements you use may interact with your prescribed medications.
Treatment of Vitamin B12 Deficiency
Vitamin B12 deficiency is treatable. With prompt diagnosis and treatment, you can expect to maintain healthy levels of this vitamin and reduce the risk of serious complications such as nerve damage, anemia, or dementia.
Treatment may involve a series of vitamin B12 injections, which may need to be continued for life in cases where the body cannot absorb vitamin B12.
Alternatively, oral vitamin B12 therapy may be prescribed. Vitamin B12 can also be administered through a nasal spray, or sublingually (under the tongue), where it is absorbed more quickly.
Increase your intake of red meat, poultry, fish, and dairy products, as these are key sources of vitamin B12.
It’s also important to treat the underlying causes of vitamin B12 deficiency.
Overview of Vitamin B12
Vitamin B12 is a water-soluble vitamin and one of the essential B vitamins. The body needs it in small amounts to function properly.
Vitamin B12 helps improve energy levels, mood, memory, heart health, skin, digestion, and more. It is also essential for the production of DNA and red blood cells.
A deficiency in vitamin B12 can lead to several health issues, including chronic fatigue, mood disorders, neurodegenerative conditions, heart problems, anemia, and neurological defects in infants.
Natural Sources of Vitamin B12 for Treatment
To treat vitamin B12 deficiency, consume more natural sources of the vitamin, including: Beef liver, Organ meats, Seafood
You can also consume fortified cereals daily, and support your gut health by eliminating inflammatory foods.
Although side effects from vitamin B12 are rare, some individuals may experience: Headaches, Swelling, Anxiety, Itching
These effects may occur when taking too much vitamin B12.
Some people also have difficulty properly absorbing vitamin B12 due to digestive disorders or underlying health conditions. For example, individuals with pernicious anemia.
Therefore, it's essential to consult a doctor before taking vitamin B12 supplements.
