The Importance of Vitamin B12 for Overall Health Written By Eng Fatemah Almusawi
The Importance of Vitamin B12 for Overall Health Written By Eng Fatemah Almusawi
Vitamins are essential for our bodies to maintain good health [1]. They facilitate many of the vital functions which our bodies perform [1]. Vitamins are abundant in many of the foods we are used to eating everyday. However, in cases where a person is not getting their required dose, many vitamins are available in supplement form. One of the most important families of vitamins are the B vitamins which allow for the body to process food into energy [2]. Some of the main sources for gaining B vitamins are animal proteins as well as some types of vegetables like peas and beans [2].
R=5-deoxyadenosyl, Me, OH, CN Chemical Structure of Vitamin B12 [3]
Vitamin B12 is one of the essential vitamins within the Vitamin B family. Vitamin B12 can be produced in the lab as a medication and supplement through a chemical process. It is commonly referred to as cobalamin [4]. This is due to the chemical makeup of the vitamin, It has a very complex structure made up of a cobalt atom at the center with a corrin ring [5]. B12 plays a critical role in the formation of red blood cells and cell metabolism, as well as the production of DNA [6]. The absorption of vitamin B12 starts with releasing the B12 bound to the protein in the food we eat. This occurs when the food is mixed with saliva in the mouth and binds to the haptocorrin protein found in the saliva [4]. Furthermore, hydrochloric acid in the stomach helps to release more of the B12 vitamin found in the food [4] which will then be digested and absorbed by the body.
Most people with a varied diet do not have an issue getting their required daily dose (2.4 micrograms for adults) of vitamin B12 [6]. However, since B12 is mostly found in animal proteins such as fish, as well as red and white meats, people who may be vegetarians often struggle to get the required dose [4]. In addition, as people grow older, their bodies start having issues with vitamin B12 absorption which can lead to a deficiency [1]. Having a vitamin B12 deficiency can cause various health issues, the most common of which is megaloblastic anemia [4]. It also reduces the number of white and red blood cells in the body [4] which can have a cascading effect leading to other health problems. Furthermore, having a vitamin B12 deficiency can also have physical indicators like general fatigue, pale skin, and weight loss [4]. Numbness or a tingling feeling in a person’s hands or feet can also be a sign of low vitamin B12, and should be taken seriously to avoid irreversible damage [4].
Although most people receive an adequate amount of vitamin B12 through having a varied diet, it is also available in other forms for those who have diet restrictions or those whose bodies are unable to absorb vitamin B12 from foods. One of the most common alternative methods is through taking supplements. For those who’s bodies do not absorb vitamins well, a supplement can be effective since the vitamin found in supplements is already released [4] which makes it easier for the body to absorb the required amount. Furthermore, supplements can have higher doses of vitamin B12 [4], and since it is water soluble, the body will absorb the required amount and pass the remaining amount which it cannot store [8]. Injections are also another option for treating vitamin B12 deficiency as they bypass any barriers for absorption [4].
Although most people receive an adequate amount of vitamin B12 through having a varied diet, it is also available in other forms for those who have diet restrictions or those whose bodies are unable to absorb vitamin B12 from foods. One of the most common alternative methods is through taking supplements. For those who’s bodies do not absorb vitamins well, a supplement can be effective since the vitamin found in supplements is already released [4] which makes it easier for the body to absorb the required amount. Furthermore, supplements can have higher doses of vitamin B12 [4], and since it is water soluble, the body will absorb the required amount and pass the remaining amount which it cannot store [8]. Injections are also another option for treating vitamin B12 deficiency as they bypass any barriers for absorption [4].
Overall, having a well balanced diet is the easiest way to make sure that the body is getting the required amount of not only vitamin B12, but all other essential vitamins needed for critical bodily functions. And in cases where a varied diet is not possible, or where absorption from food is ineffective, other options exist so that a person is still able to get the vitamins they need and have a healthy life.
[1] https://www.nia.nih.gov/health/vitamins-and-supplements/vitamins-and-minerals-older-adults [2] https://medlineplus.gov/bvitamins.html [3] https://abealthyphilosophy.com/article/vitamin-b12-cobalmin [4] https://ods.od.nih.gov/factsheets/VitaminB12-Health Professional/ [5] https://www.sciencedirect.com/topics/food-science/vitamin-b12 [6] https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663 [7] https://healthland.com.kw/en/products/nature-s-bounty-vitamin-b12-1000mcg-60-quick-dissolve-tablets [8] https://medlineplus.gov/ency/article/002403.htm
