Do you also feel tired and lifeless all the time? Do you get tired even after doing something small? Do you sometimes feel like your memory is a little lacking and you forget a lot? Although there are many reasons for this, today we are talking about a nutrient that we don't talk about much, but is indispensable to our body. That is vitamin B12. A deficiency in this, that is, not getting the required amount of vitamin B12 in the body, can affect many things more than you think. So today we will talk about this in detail, very simply.
What exactly is vitamin B12?
Simply put, vitamin B12, or cobalamin as doctors call it, is an essential nutrient for the functioning of our nervous system, that is, the nerves. Our body cannot make it on its own. Therefore, we must obtain it from food or, if necessary, supplements.
Let's look at some of the main things vitamin B12 does for our body:
- DNA production: This helps make DNA, which contains the genetic information found in every cell in our body.
- Nourishing the Brain and Nervous System: This is essential for the healthy functioning of our brain and the nervous system throughout the body.
- Energy production: It helps convert the food we eat into energy (metabolism). This process gives you the energy to stay energized throughout the day.
- Red blood cell production: Vitamin B12 is essential for the healthy production of red blood cells, which carry oxygen throughout the body.
Imagine, when we eat a food containing vitamin B12 (for example, a piece of fish), the acids in our stomach separate the vitamin B12 from the protein in that piece of fish. Then, this vitamin B12 combines with a special protein called 'intrinsic factor', which is produced in the stomach itself, and is absorbed into the body. If there is a problem with this process, we can develop a vitamin B12 deficiency.
Who is at higher risk of developing vitamin B12 deficiency?
Generally, people who eat a balanced diet are less likely to develop this deficiency. However, some people are at higher risk.
| Risk group | Reason |
|---|---|
| Vegans/Vegetarians | Vitamin B12 is naturally found in animal foods such as meat, fish, milk, and eggs. People who do not consume these foods are at increased risk of deficiency. |
| People over 50 years old | As we age, stomach acid production and intrinsic factor production decrease, which can reduce the ability to absorb vitamin B12 from food. |
| People with digestive system diseases | Conditions such as Crohn's disease and celiac disease can impair the absorption of vitamin B12. People who have had stomach surgery are also at risk. |
| People with certain types of anemia | In pernicious anemia, the body is unable to produce 'intrinsic factor', which prevents it from absorbing vitamin B12. |
If there is a deficiency, symptoms such as fatigue, lethargy, memory loss, and numbness in the limbs may occur.
Health benefits of vitamin B12
Maintaining healthy levels of vitamin B12 provides us with several health benefits.
Reducing fatigue and weakness
If you have a vitamin B12 deficiency, you may feel tired and weak all the time. This is because B12 is needed to produce energy and make red blood cells that carry oxygen. Taking B12 at this time can significantly improve your energy levels. However, research has found that taking B12 supplements does not significantly increase energy or athletic performance in people who are not deficient .
Supporting mental health
Vitamin B12 helps produce serotonin, a neurotransmitter that regulates our mood. Therefore, there has been a link between low B12 levels and depression. Some studies have shown that taking vitamin B12 supplements while being treated for depression can help relieve symptoms.
Importance during pregnancy
Vitamin B12 deficiency is common during pregnancy. But it can affect the baby. If a pregnant mother's B12 levels are low, the baby's risk of neural tube defects and low birth weight increases. It can also lead to miscarriage and premature birth.
But keep in mind, some research shows that too much vitamin B12 during pregnancy can be harmful to the baby. So, if you are pregnant or trying to conceive, be sure to talk to your doctor before taking a vitamin supplement.
Brain function and memory
Although memory loss is common with age, vitamin B12 deficiency can worsen the condition. The shrinkage of brain cells (neurons) (brain atrophy) is linked to memory loss and dementia. Some studies have shown that maintaining adequate B12 levels can slow this process.
How can you get vitamin B12?
As we mentioned before, we mainly get vitamin B12 from animal foods.
| Food type | Examples |
|---|---|
| Fish and seafood | Salmon, tuna, mackerel, shrimp, oysters |
| Meats | Beef (especially liver), chicken |
| Milk and dairy products | Milk, cheese, yogurt, skim milk |
| Eggs | Especially egg yolks |
| Fortified Foods | Some breakfast cereals, soy milk, nutritional yeast |
For those who do not eat animal products, it is very important to consume foods fortified with vitamin B12 or take supplements as directed by a doctor.
About Supplements
Vitamin B12 supplements come in the form of pills, sublingual tablets, and nasal gel. For severe deficiencies, doctors recommend injections .
Your doctor is the best person to decide whether you need a supplement, and if so, what type and how much. He or she will do a blood test to check your B12 levels and advise you accordingly. Never take vitamin supplements at your own discretion.
How much vitamin B12 do we need per day?
The daily requirement of vitamin B12 varies depending on age. This amount is measured in micrograms (mcg).
| Age group | Recommended daily intake (mcg) |
|---|---|
| 0-6 months | 0.4 mcg |
| 7-12 months | 0.5 mcg |
| 1-3 years | 0.9 mcg |
| 4-8 years | 1.2 mcg |
| 9-13 years old | 1.8 mcg |
| Ages 14+ and adults | 2.4 mcg |
| Pregnant mothers | 2.6 mcg |
| Nursing mothers | 2.8 mcg |
Usually, even if you take too much vitamin B12, the body only absorbs the amount it needs and excretes the rest in urine, so it will not cause much harm. However, taking high doses for a long time can cause side effects such as headaches, nausea, diarrhea, and numbness in the limbs . Also, B12 supplements can interact with some medications, such as metformin, which is used for diabetes. Therefore, it is very important to seek medical advice.
Take-Home Message
- Vitamin B12 is an essential nutrient for our nervous system, energy production, and red blood cell formation.
- Symptoms such as constant fatigue, weakness, and memory loss can be signs of a B12 deficiency.
- Animal foods (meat, fish, milk, eggs) are the best natural sources of vitamin B12.
- If you are vegan/vegetarian, over 50 years old, or have digestive system diseases, you are at higher risk of developing a B12 deficiency.
- Before taking a vitamin B12 supplement, be sure to consult your doctor to find out if you really need it and what the appropriate dosage is.
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