The Ultimate Guide to Vitamin B12: Functions, Deficiency Signs, and How to Get Enough


Hello friends, you must have seen posts on social media related to Vitamin B12, in which it is called the energy vitamin. People all over the world take medicine and injections of Vitamin B12. Vitamin B12 is an important ingredient in almost all multivitamins. But do you know what exactly Vitamin B12 does in the body? Let's get detailed information about it.

 

Everyone in the world knows the importance of Vitamin B12. However, a deficiency of this vitamin is also seen in a few people. Let us take a step-by-step look at why Vitamin B12 is so important for our body and how we can get it in sufficient quantities.

 

What exactly does vitamin B12 do for the body?

 

Vitamin B12, also known as cobalamin, is a fundamental building block that helps our body perform basic functions. This vitamin not only provides us with energy, but also helps our biology run smoothly in three different ways.

  1. Red Blood Cells Formation- Vitamin B12 is responsible for the formation of red blood cells in our body. If this vitamin is deficient in our body, the red blood cells become irregular and large. Due to this, they cannot carry oxygen properly in the bloodstream. This is called megaloblastic anemia. 
  2. Neurological Health- Vitamin B12 is an excellent insulator for our internal wiring, and it works to maintain our myelin sheath. This myelin sheath works to provide a protective cover for our nerves. 
  3. DNA synthesis- Vitamin B12 is responsible for creating genetic material for every cell in our body, so its importance is exceptional.


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Symptoms of Vitamin B12 Deficiency

 Vitamin B12 is useful for our nervous system and blood, but when it is deficient in the body, the following symptoms are mainly seen.

  1. Physical Fatigue- There is always a feeling of tiredness in the body, even if you have had enough sleep at night. The constant feeling of tiredness in the body is also a major symptom.
  2. Pin and Needles- A tingling sensation is felt mainly in the limbs of the body, which we call tingling in the limbs.
  3. Brain Fog- We are unable to concentrate on important tasks when we need to. We also feel like we have memory lapses and we are unable to perform properly at work.
  4. Beefy Tongue- In this, the tongue becomes thick, smooth and glossy. And this is a major sign that your body is deficient in Vitamin B12.



                                    Signs of Vitamin B12 Deficiency: A Visual Diagnosis


Vitamin B12 Deficiency: Who is at risk?

Although Vitamin B12 is important for us, our bodies cannot produce it. Also, with age, it is not properly digested in our bodies. Therefore, it is necessary to pay special attention to maintaining its proper amount in our bodies.

  1. If you eat a vegetarian or plant-based diet, you are more likely to be deficient in vitamin B12, as this vitamin is naturally abundant in animal products.
  2. You are over 50, and as you age, your stomach produces less acid. This acid is very important for the digestion of vitamin B12.
  3. If you have digestive issues, such as celiac or Crohn's disease, it can interfere with the absorption of vitamin B12 from food.
  4. You are taking medication for a long time, such as for acid reflux or metformin, which is mainly taken as a medicine for diabetes; vitamin B12 is also not absorbed in the body.

 


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Major food sources of vitamin B12 

 

If you include animal products in your diet, you get plenty of vitamin B 12. But if you are following a plant-based vegetarian diet, you will need to include vitamin B12-fortified foods in your diet.

 

Source Type

Best Examples

Seafood

Clams (the #1 source!), Salmon, Tuna

Meat & Poultry

Beef liver, Steak, Chicken

Dairy & Eggs

Milk, Swiss cheese, Greek yoghurt, Whole eggs

Vegan Options

Nutritional yeast, fortified plant milks, fortified breakfast cereals


                                Top Sources of Vitamin B12: Eat Smart, Stay Energized


Vitamin B12 Supplements

 

If your body has very low levels of vitamin B12, your doctor may prescribe supplements. There are two main types: Methylcobalamin, which is the natural form of vitamin B12, and cyanocobalamin, which is a synthetic, self-stable form.

 

Some people can balance their vitamin B12 levels properly with oral supplements. But some people need to have B12 injected. Because some Intrinsic Factors are necessary for the absorption of this vitamin in the body, injections are given for this.

 

Bottom Line

 

Although we need vitamin B12 in small amounts, its impact on our brain, mood and energy is very high. It is also not produced in our body. And it is a water-soluble vitamin. Which cannot be stored in our body. Therefore, we need to include it in our diet daily.

 

It is advisable to consult a specialist before taking any supplements, either oral or injectable. Therefore, one should take supplements only after taking proper advice from a doctor and getting a blood test done to determine the level of vitamin B12. Thank you.