Vitamin B12 is also called cobalamin. It is an important vitamin that the body needs but cannot produce. It occurs naturally in animal foods. It is added to some foods and beverages as a supplement.
Vitamin B12 has many roles in the body. It supports the function of nerve cells. It is necessary for red blood cell formation and DNA synthesis. It has benefits such as giving energy and preventing heart diseases.
B12 is truly a vital vitamin. You will find everything you wonder about this vitamin in detail in our article.
What is vitamin B12?
Vitamin B12 is one of the vitamins belonging to the B-complex group of vitamins. It is the only vitamin that contains the trace element cobalt. Therefore, it is also known as cobalamin.
Unlike other vitamins, which can be produced by a wide variety of plant and animal sources, B12 is produced only in the intestines of animals. So it cannot be taken from plants or sunlight. Small microorganisms such as bacteria, yeast and algae can also produce this vitamin.
This water-soluble vitamin plays a key role in the functioning of the brain and nervous system. It works together with folate in the synthesis of DNA and red blood cells. It plays a role in forming the myelin sheath around nerves and transmitting nerve impulses. Myelin protects the brain and nervous system and helps transmit messages.
Our body uses most of the water-soluble vitamins. The rest is excreted in the urine. But vitamin B12 can be stored in the liver for up to 5 years.
Vitamin B12 occurs in several forms. Cobrynamide, cobinamide, cobamide, cobalamin, hydroxobalamin, aquocobalamin, nitrocobalamin andcyanocobalamin It is known by various names such as.
Benefits of Vitamin B12
What is vitamin B12
Promotes red blood cell formation
Vitamin B12 enables the body to produce red blood cells.
Its deficiency results in a decrease in red blood cell formation.
If the red blood cells cannot pass from the bone marrow to the blood in the appropriate amount, megaloblastic anemia, a type of anemia, occurs.
Anemia If it happens, there are not enough red blood cells to carry oxygen to vital organs. This causes symptoms such as fatigue and weakness.
Prevents major birth defects
There must be enough B12 in the body for a healthy progression of pregnancy.
Studies show that the baby in the womb should get enough vitamin B12 from the mother for the development of the brain and nervous system.
If there is a deficiency in the early stages of pregnancy, the risk of birth defects such as neural tube defects increases.
Also, the rate of premature birth or miscarriage increases in case of deficiency.
Prevents osteoporosis
Having enough vitamin B12 in the bodybone health is very important for.
A study in more than 2,500 adults found that people with B12 deficiency had lower bone mineral density.
Bones with reduced mineral density become sensitive and brittle over time. This causes diseases such as osteoporosis.
Studies have shown a link between low B12 and osteoporosis, especially in women.
Having enough vitamin B12 in the body reduces the risk of this age-related condition.
In a study involving 40 women aged 5000 and over,folic acid veVitamin B6 It has been determined that taking B12 supplements together with BXNUMX is more effective in preventing this disease.
improves depression
Vitamin B12 improves mood.
This vitamin plays a vital role in synthesizing and metabolizing mood-regulating serotonin.
For this reason, mental conditions such as depression may occur in its deficiency.
Studies have shown that people with B12 deficiencydepression It has been shown that supplements should be taken to improve symptoms.
Plays a role in brain health
B12 deficiency triggers memory loss, especially in older people.
The vitamin plays a role in preventing brain atrophy, which causes loss of neurons in the brain and is associated with memory loss.
In a study of people with early-stage dementia, vitamin B12 andomega 3 fatty acid The combination of the supplement slowed the mental decline.
In other words, the vitamin improves memory.
Gives energy
In people with B12 deficiency, taking supplements increases energy levels. One of the most common symptoms of deficiency is fatigue.
Supports heart health
High levels of homocysteine in the blood increase the risk of heart disease. If vitamin B12 is significantly low in the body, the homocysteine level rises.
Studies show that this vitamin reduces homocysteine levels. This reduces the risk of heart disease.
Improves sleep quality
Vitamin B12 improves sleep-wake rhythm disorders.
Helps treat fibromyalgia
low levels of B12,fibromyalgia ve chronic fatigue syndromeIt can lead to.
Improves tinnitus symptoms
Tinnitus causes a buzzing sensation in the ears.
One study noted that vitamin B12 can improve tinnitus symptoms.
Deficiency can cause chronic tinnitus and noise-induced hearing loss.
Improves digestion
B12 provides the production of digestive enzymes that promote digestive health and ensure the proper breakdown of food.
It strengthens the intestinal environment by promoting the growth of healthy gut bacteria.
It also destroys harmful bacteria in the gut. Thus, it prevents other digestive problems such as inflammatory bowel disease.
Helps to lose weight
Some reports state that vitamin B12 helps the body convert fat into energy and also breaks down carbohydrates.
With this feature, it helps to lose weight by accelerating the metabolism.
One of the most important reasons behind dry and dull looking skin is B12 deficiency in the body.
This vitamin helps keep the skin moist. It also preserves its texture.
Heals skin damage
Adequate vitamin B12 ensures the healing of skin damage.
It also provides a fresh and clean looking skin.
Relieves skin pallor
B12 helps control cell formation in the body. It also prolongs the life of the cell.
It gives radiance to people with pale skin. About 70 percent of people with any skin disorder experience a B12 deficiency in the body.
Prevents signs of aging
B12 intake prevents signs of aging and the appearance of facial wrinkles.
Prevents eczema and vitiligo
B12 helps treat eczema. in the bodyeczema kills the virus that causes its appearance.
Adequate intake of vitamin B12vitiligo helps in the treatment. Vitiligo is a skin condition that leads to the presence of white patches on the skin.
Vitamin B12 benefits for hair
Prevents hair loss
If this vitamin is deficient in the body, hair loss occurs.
B12 deficiency is responsible for malnutrition of hair follicles. This causes hair loss. It also inhibits hair growth.
Supports hair growth
Hair loss If the growth rate is increasing or the rate of elongation is slowing, it is necessary to consume foods containing vitamin B12.
If there is enough B12 in the body, the hair follicles take up the proteins that help the lost hair regrow.
Supports hair pigmentation
Melanin gives color to hairtyrosine It is also known as an amino acid form.
If vitamin B12 is in sufficient quantity in the body, it supports melanin to improve pigmentation and maintain the original color of the hair.
Provides strong hair
Vitamin B12 helps produce the protein and vitamins the body needs.
This also promotes hair growth. It protects it from damage.
B12 is vital for developing a strong nervous system and the formation of red blood cells in the body. If vitamin B12 is reduced in the body, it affects hair health.
Vitamin B12 Damages
B12 is a water-soluble vitamin. No upper limit has been set for the intake of this vitamin because our body excretes the unused part in the urine. But taking supplements that are too high has some negative side effects.
Various studies have shown that taking this vitamin in high doses causes redness, acne and Rosacea that is, it has shown that it can cause rosacea.
Also, high doses can have adverse health consequences in those with diabetes or kidney disease.
One study found that people with diabetic nephropathy experienced a faster decline in kidney function as a result of taking high doses of B vitamins.
In a study of pregnant women, taking extremely high doses of this vitamin increased the risk of "Autism Spectrum Disorder" in their children.
Which Foods Contain Vitamin B12?
Animal liver and kidneys
Offal, It is one of the most nutritious foods. Especially the liver and kidneys taken from lamb,It is rich in vitamin B12.
Lamb liver; It is also very high in copper, selenium, vitamins A and B2.
Oyster
Oysteris a small shellfish that is packed with nutrients.
This mollusk is a lean source of protein and contains a very high concentration of B12.
Sardine
Sardine; It is a small, soft-boned saltwater fish. It is very nutritious because it contains good amounts of almost every nutrient.
It also reduces inflammation and improves heart health.
It also contains vitamins B2, B3, and B6, as well as selenium and zinc.
To get higher levels of B12, you should choose low-fat meat. It is better to grill rather than fry. Because it helps to preserve B12 content.
Tuna
Tuna contains a variety of nutrients such as protein, vitamins and minerals.
Canned tuna is also a source of vitamin B12.
Trout
Trout is a great source of protein and contains healthy fats and B vitamins.
It is also an important source of minerals such as manganese, phosphorus and selenium.
Salmon
SalmonIt has a high concentration of omega 3 fatty acids. It is also an excellent source of vitamin B12.
Milk and milk products
Yoghurt and dairy products such as cheese provide protein, vitamins and minerals along with many nutrients such as B12.
Full-fat plain yogurt is a good source of B12. It even increases the level of B12 in people with vitamin deficiency.
Vitamin B12 in milk and dairy products is better absorbed than in beef, fish or eggs.
egg
eggis a complete source of protein and B vitamins, especially B2 and B12.
Studies indicate that egg yolk provides higher B12 than egg white. The vitamin in the yolk is easier to absorb.
What is Vitamin B12 Deficiency?
Vitamin B12 deficiency occurs when the body does not get enough of the vitamin or is not properly absorbed from food. If the deficiency is not treated, it can cause physical, neurological and psychological problems.
B12 deficiency is more common than you think. It is more common in vegetarians and vegans. Because this vitamin is only found in animal tissues. Animal foods are not consumed in these diets.
What Causes Vitamin B12 Deficiency?
We can list the causes of B12 deficiency as follows;
Lack of internal factor
Vitamin D deficiencyis caused by a glycoprotein deficiency called intrinsic factor. If this glycoprotein is secreted by stomach cells, it binds with vitamin B12.
It is then transported to the small intestine for absorption. Impairment of this absorption causes B12 deficiency.
Those on a vegetarian or vegan diet are at higher risk of deficiency. That's because B12 is naturally only found in animal products such as meat, fish, beef, lamb, salmon, shrimp, poultry, eggs, and dairy products.
Therefore, vegans should eat B12-fortified foods or take supplements.
bowel problem
Those with Crohn's disease and those whose bowels have been surgically shortened may have trouble absorbing vitamin B12 from the bloodstream.
One of the causes of vitamin B12 deficiency, especially in older adults, is a lack of stomach acid.
People who regularly take medications such as proton pump inhibitors, H2 blockers, or other antacids have difficulty absorbing the vitamin as these medications suppress stomach acids. They need to get vitamin B12 from fortified foods or supplements.
chronic alcoholism
Chronic alcoholism is a major cause of deficiency.
Coffee
According to a study, it was determined that consuming four or more cups of coffee a day caused a 15% decrease in B vitamin levels.
Bacterial infection
Infection with Helicobacter pylori bacteria, which causes stomach ulcers, can also lead to B12 deficiency.
Vitamin B12 Deficiency Symptoms
Pale or yellowing of the skin
The skin of those with B12 deficiency becomes pale or light yellow, and the eyes become white.
Fatigue
Fatigue is a common symptom of low B12. It occurs when there is not enough B12 to make red blood cells, which carry oxygen throughout the body.
If oxygen is not transported efficiently to the cells, it will make you feel tired and exhausted.
Tingling sensation
One of the serious side effects of long-term B12 deficiency is nerve damage.
This may occur over time. Because vitamin B12 contributes significantly to the metabolic pathway that produces the fatty substance myelin. Myelin protects and surrounds nerves.
Without B12, myelin is produced differently and the nervous system will not function properly.
The symptom of this event is a pins and needles tingling sensation in the hands and feet.
However, a tingling sensation is a common symptom that can have many causes. Therefore, it is not a symptom of B12 deficiency by itself.
Movement and deformity
If left untreated, damage to the nervous system caused by B12 deficiency can cause disfigurement when walking.
It can even affect balance and coordination.
Inflammation of the tongue and mouth ulcers
When the tongue becomes inflamed, the tongue becomes red, swollen, and sore. The inflammation will soften the tongue and the little taste buds on the tongue will disappear over time.
In addition to pain, inflammation of the tongue can change the way you eat and speak.
In addition, some people with B12 deficiency may experience other oral symptoms such as mouth ulcers, prickling of the tongue, burning and itching sensation in the mouth.
Shortness of breath and dizziness
If anemia occurs due to B12 deficiency, shortness of breath may be felt and dizziness may occur.
This is because the body lacks the red blood cells needed to deliver enough oxygen to the cells.
Defect of vision
One symptom of B12 deficiency is blurred vision or impaired vision. It occurs when untreated B12 deficiency causes nervous system damage in the optic nervous system that damages the eyes.
The situation is reversed by supplementing with B12.
mood changes
People with B12 deficiency often experience mood swings.
Low levels of this vitamindepression and mood and brain disorders such as dementia.
High fever
A rare but occasional symptom of B12 deficiencyhigh feverTruck.
It is unclear why this occurs. However, some doctors have reported cases of normalized fever in low B12.
It should be noted that high fever is mostly caused by the disease, not the B12 deficiency.
Apart from these, there are other symptoms of vitamin B12 deficiency:
Urinary incontinence: Due to vitamin B12 deficiency, the bladder cannot hold urine and leakage occurs.
Forgetfulness: Forgetfulness is a symptom that occurs when the neurological system is deprived of vitamin B12.
Hallucinations and psychosis: Extreme symptoms that can occur due to B12 deficiency are hallucinations and weak mental states.
How Much Vitamin B12 Should Be Taken Daily?
Healthy people who are not at risk of B12 deficiency meet the body's needs by eating a balanced diet.
The table given below shows the recommended levels of vitamin B12 for different age groups.
AGE
RECOMMENDED AMOUNT
From birth to 6 months
0.4 mcg
7-12 months old babies
0,5 mcg
Children 1-3 years old
0.9 mcg
Children 4-8 years old
1,2 mcg
Children 9 to 13 years old
1.8 mcg
Young people aged 14-18
2,4 mcg
Adults
2,4 mcg
Pregnant women
2,6 mcg
Breastfeeding women
2,8 mcg
Who is at risk of B12 deficiency?
Vitamin B12 deficiency occurs in two ways. Either you are not getting enough from your diet or your body is not absorbing it from the food you eat. People at risk for B12 deficiency include:
Older adults
Crohn's disease orceliac disease people with gastrointestinal conditions such as
Those who have had gastrointestinal surgery such as bariatric surgery or bowel resection surgery
Strictly vegan diets
People taking metformin for blood sugar control
People taking proton pump inhibitors for chronic heartburn
In many older adults, gastric hydrochloric acid secretion is reduced and there is a decrease in vitamin B12 absorption.
B12 is only found in animal products. Although some plant milks or cereals are fortified with vitamin B12, vegan diets often lack this vitamin.
If you eat a healthy and varied diet, the chances of vitamin B12 deficiency are reduced.
Diseases Seen in Vitamin B12 Deficiency
Left untreated, B12 deficiency can lead to the following health problems.
Age-related macular degeneration: GIt is an eye disease that can cause loss of knitting. B12 deficiency increases the risk of developing this disease.
Breast cancer:Postmenopausal women who get less vitamin B12 from foods are at risk of breast cancer.
Parkinson's disease: Adenosyl Methionine is a natural substance found in every cell in the body that works with vitamin B12 to process serotonin, melatonin and dopamine, the brain chemical changes involved in the development of Parkinson's disease. According to one study, low blood levels of vitamin B12 is a major contributing factor to the memory and cognitive changes associated with Parkinson's disease.
Male infertility: Some studies have proven that vitamin B12 plays an important role in improving sperm count and sperm motility. Therefore, low B12 levels can be male infertility. However, more research is needed on this subject.
Chronic fatigue: Chronic fatigueIt is a permanent feeling of tiredness and weakness in the body. It is caused by a vitamin B12 deficiency. B12 injections are usually given to people with chronic fatigue syndrome.
Anemia:Since vitamin B12 helps the formation of red blood cells, the deficiency of this vitamin negatively affects the formation of red blood cells. This eventually causes anemia. Left untreated, pernicious anemia increases the risk of heart problems and stroke. It damages nerve cells. It can trigger changes in the surface of the digestive tract. Thus, the risk of stomach cancer increases.
Insomnia: MelatoninIt is a sleep hormone that decreases production as the body ages and causes insomnia. Vitamin B12 plays an important role in the production of melatonin. Deficiency of this vitamin can lead to lower melatonin levels and therefore sleep problems.
Cardiovascular and cerebrovascular diseases: These diseases are caused by high homocysteine levels in the blood. Insufficient levels of vitamin B12 can raise homocysteine, thereby increasing the risk of heart disease and stroke.
Birth defects: High homocysteine levels caused by vitamin B12 deficiency can cause pregnancy complications and birth defects.
Neurological conditions:Low B12 can cause many neurological conditions, such as dementia and Alzheimer's.
Vitamin B12 Deficiency Treatment
Treatment of B12 deficiency is done by getting enough B12 from food or by using supplements or injections.
Nutritional changes:Treating B12 deficiencyThe natural way to get rid of it is to consume milk, meat and dairy products containing vitamin B12.
Oral antibiotics:Vitamin B12 deficiency caused by an overgrowth of gut bacteria can be treated with oral antibiotics such as tetracycline. This not only stops bacterial overgrowth, but also ensures B12 absorption.
Injections: Patients with severe deficiency symptoms are given 5 to 7 injections during the first week to restore the body's reserves of this vitamin. The needle is very effective. It gives results within 48 to 72 hours. Once vitamin B12 reaches normal levels in the body, an injection is given every 1-3 months to prevent symptoms from returning.
Oral supplements: Those who do not prefer the injection can compensate for the deficiency by taking high doses of oral supplements under the supervision of a doctor.
Does Vitamin B12 Deficiency Make You Gain Weight?
There is little evidence to suggest that vitamin B12 promotes weight gain or loss.
Studies have determined that low vitamin B12 is one of the causes of obesity. One study found associations with obesity in children and adolescents with low B12 levels.
The available evidence cannot indicate that vitamin B12 deficiency leads to weight gain. However, people with obesity problems have been observed to have low B12 levels.
Use of B12 Needles
Untreated B12 deficiency can lead to neurological problems. It can also cause anemia, which occurs when there is not enough B12 to produce red blood cells. These are serious conditions. To cope with these problems, B12 deficiency must be corrected.
B12 injections are the most common way to prevent or treat deficiency. Injections are given by the doctor. It is made into the muscle.
B12 injections are usually given as hydroxocobalamin or cyanocobalamin. These are very effective in raising blood levels of B12 and preventing or reversing deficiency.
Vitamin B12 injections are generally considered safe. It has no significant side effects. However, in very rare cases, some people may experience allergic reactions or sensitization side effects.
If you experience any side effects, it is a good idea to consult a doctor.
Do you need a B12 injection?
If you have a balanced diet with foods containing vitamin B12, you do not need to take additional B12. For most people, food sources provide everything needed. However, people at risk of deficiency will likely need to take supplements.
