We've all heard of vitamin B12 somewhere, right? Some say it's a strange medicine that revitalizes the body and relieves fatigue. Others say that taking a lot of B12 is very good. What exactly is this vitamin B12? How important is it to our body? Let's talk about this without complications, precisely, and simply.
What exactly is vitamin B12?
Simply put, vitamin B12 is a B vitamin that is essential for our body. It performs several very important functions in our body.
- Making red blood cells: Vitamin B12 is essential for making red blood cells, which carry oxygen throughout the body. Without these, we can easily feel tired and lethargic.
- Nervous system function: B12 helps a lot in keeping our nerves healthy and working properly.
- Energy production: This vitamin also helps convert the food we eat into energy.
- DNA formation: B12 also contributes to the formation of DNA molecules that contain genetic information in our body.
The important thing is that, despite its importance , vitamin B12 is not produced by our bodies . This means that we must obtain it either through food and drink or, if recommended by a doctor, as a supplement.
Imagine, when you take B12 from food, it combines with a special protein in our stomach. This is called 'intrinsic factor' . This intrinsic factor is like a taxi. This taxi is what picks up vitamin B12 and takes it to where it needs to be absorbed in the intestines. If this 'taxi' in a person's body is not working properly, no matter how much B12 they eat, they will not absorb it.
How much B12 do we need per day?
Despite what many people think, we don't need a large amount of vitamin B12 per day. A healthy adult needs a very small amount, about 2.4 micrograms (mcg) per day.
The good news is that a person who eats a balanced diet can easily meet this requirement. Vitamin B12 is found mostly in animal foods.
| Food type | Examples |
|---|---|
| Meat and fish | Beef, chicken, fish such as tuna, salmon, and mackerel. |
| Milk and dairy foods | Milk, yogurt, cheese, skim milk. |
| Eggs | An egg provides a significant portion of the daily requirement. |
| B12 Fortified Foods | Some breakfast cereals and breads have B12 artificially added to them. |
For example, 3 ounces (about 85 grams) of tuna will give you the B12 you need for the day. Eating two eggs will give you about half of your daily requirement.
Vitamin B12 deficiency: Who is at risk?
Vitamin B12 deficiency is rare in people who eat a healthy, balanced diet, but some people are at higher risk.
- People over 65: As we age, stomach acid levels decrease. This can cause the 'intrinsic factor' enzyme we talked about to not work properly. This reduces the absorption of B12.
- Vegans and Vegetarians: Since B12 is mostly found in animal foods, those who do not eat these foods are more likely to develop a deficiency.
- People with digestive system diseases: People with diseases such as Crohn's disease and celiac disease may have impaired absorption of B12 from the intestines.
- People who have had surgery on the stomach or intestines: In weight loss surgeries such as gastric bypass surgery, part of the stomach is removed, which can interfere with B12 absorption.
- People who take certain diabetes medications (Metformin) long-term.
If you fall into any of these categories, it is very important to talk to your doctor and be aware of your vitamin B12 levels.
What are the symptoms of B12 deficiency?
A B12 deficiency can cause a variety of symptoms. These symptoms appear gradually.
| Symptom | Description |
|---|---|
| Tiredness, overwork | Feeling tired all the time, just tired. This is a common symptom. |
| Numbness in the limbs | A tingling sensation in the hands and feet, or a feeling of pins and needles. This is caused by an effect on the nerves. |
| Pale skin | A decrease in red blood cells (anemia) can cause the skin to turn yellow or pale. |
| Mouth sores and tongue inflammation | The tongue may appear red and swollen, and sores may also develop at the corners of the mouth. |
| Difficulty walking and loss of balance | Due to the effects on the nervous system, you may experience unsteadiness and loss of balance when walking. |
| Memory loss and confusion | Things like forgetting things and not being able to concentrate can happen. |
Important: These symptoms can also occur in other medical conditions, so if you're experiencing something like this, it's best to see a doctor to determine the exact cause, rather than trying to self-diagnose.
Is it really good to take B12 pills/injections?
This is the biggest myth among many people. Many people think that taking a lot of B12 pills or getting a B12 injection will give the body a lot of energy and eliminate fatigue.
The true story is this:
Unless you have been diagnosed with a B12 deficiency by a doctor after a blood test, taking megadoses like this will not do you any particular good. If a healthy person gets more B12 than they need, the excess will be excreted in the urine, not stored in the body to provide "extra energy."
Never start taking vitamin B12 supplements without consulting a doctor . Your fatigue and numbness may not be due to a B12 deficiency. If there is another cause, taking B12 pills will not cure it. It is important to find the real cause and treat it.
Take-Home Message
- Vitamin B12 is an essential nutrient for our nervous system and the production of red blood cells.
- Most healthy adults can get the B12 they need from a balanced diet that includes meat, fish, eggs, and dairy products.
- The risk of B12 deficiency is higher in the elderly, vegetarians, and those with certain medical conditions.
- Without a deficiency confirmed by a doctor, there is no particular benefit in taking high-dose B12 supplements.
- If you have symptoms of B12 deficiency (such as extreme fatigue, numbness in the hands and feet), do not make decisions on your own, but definitely see a doctor and get proper advice and treatment.
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