Vitamin B12, also called cobalamin, is a vitamin that dissolves in water and travels through the blood. The body can store it for up to four years, and any extra B12 is removed through urine.
Vitamin B12 is very important for the brain, nerves, and red blood cells. It’s mostly found in foods like meat, eggs, and some yeast products. If people don’t get enough, they may need supplements. Signs of low B12 include tiredness and headaches. If not treated, it can cause serious and lasting nerve problems.
Health Benefits:
Vitamin B12 helps the brain and nerves work well. It supports thinking, helps make red blood cells, and prevents anaemia. It also helps with making DNA and may reduce birth defects. It protects the eyes, gives energy, and keeps the blood healthy. Without enough B12, the body may not produce enough red blood cells, leading to anaemia, which makes it hard for the body to carry oxygen.
A type of anaemia called megaloblastic anaemia happens when the body doesn’t get enough B12 or folate. This condition causes the body to make large, abnormal red blood cells that don’t work properly.
Intake Requirements:
People aged 14 and older should take 2.4 micrograms of B12 daily. Pregnant women should take 2.6 mcg, and breastfeeding women 2.8 mcg. Taking too much B12 usually isn’t harmful, but it’s best to talk to a doctor before starting supplements.
Some medicines can make it harder for the body to absorb B12. These include metformin (for diabetes) and some drugs used to treat stomach ulcers and acid problems.
B12 from Foods:
Vitamin B12 is mostly found in animal foods like beef, pork, chicken, lamb, fish (like tuna and haddock), dairy products (milk, cheese, yogurt), eggs, and some nutritional yeasts.
Even though B12 is in many foods, some people are more likely to have low B12. These include older adults, people on strict diets like vegetarians, and those with health conditions like celiac disease.
Deficiency Symptoms:
Low B12 levels can cause many symptoms, including tiredness, depression, memory problems, and trouble thinking. More serious symptoms include numbness or tingling in the hands and feet and problems with balance.
Babies without enough B12 may show strange movements, feeding problems, and may not grow well. Lack of B12 is also linked to higher risks of depression and memory issues.
Anaemia and Other Symptoms:Low B12 can cause anaemia. Signs of anaemia include feeling tired, shortness of breath, and a fast or irregular heartbeat.
Other symptoms might include a sore tongue, weight loss, pale or yellow skin, diarrhea, and menstrual problems.
Who is at Risk?
Some people are at higher risk of B12 deficiency. This includes people with pernicious anaemia, a condition where the body can’t absorb B12 due to a missing stomach protein.
People with small intestine problems, like Crohn’s disease or after certain surgeries, are also at risk. Other conditions like gastritis, celiac disease, IBD, and heavy alcohol use can affect B12 absorption.
People with diabetes taking metformin should also check their B12 levels regularly.
Treatment for Deficiency:
Treatment includes B12 pills or injections. People who can’t absorb B12 from food may need regular supplements. Some may use nasal sprays, but in serious cases, injections are better.
Vegans and others not getting enough B12 should take supplements, especially during pregnancy and breastfeeding.
