This may help prevent the development of age-related macular degeneration. Once thought of as a single element, scientists now know that vitamin B is actually a complex assortment of nutrients. Macular degeneration is an eye disease that mainly affects your central vision. Your metabolism wouldn't run smoothly without it. Reduced level of vitamin B12 increases the risk of osteoporosis. Research on the use of vitamin B-12 for specific activities and conditions shows: Most people get enough vitamin B-12 from a balanced diet. Vitamin B12 levels and bone mineral density are interlinked. Another study discovered that vitamin B12 deficiency was associated with twice the risk of severe depression (13). A single copy of these materials may be reprinted for noncommercial personal use only. Vitamin B-12 is also added to some foods and is available as an oral supplement. Cobalamin may have a role in the prevention of disorders of brain development … © 2005-2021 Healthline Media a Red Ventures Company. Vitamin B12 does a lot of things for your body. Accessed Aug. 23, 2017. One study found that women with vitamin B12 levels lower than 250 mg/dL were three times more likely to give birth to a child with birth defects, compared to those with adequate levels (4). But beyond that, vitamin B12 is known to help with our nervous system, blood-cell formation, digestion, and brain function, and helps prevent anemia and enhance our moods (so it also helps stave off depression, she noted). Vitamin B12 is required by the body in small amounts, and most people end up fulfilling the requirement by consuming foods which have a small amount of the vitamin. If you eat a healthy, varied diet, preventing a vitamin B12 deficiency should be easy. Cyanocobalamin (vitamin B12) oral. Vitamin B12 may play a vital role in your bone health. Vitamin B12 is vital for life itself as it helps make deoxyribonucleic acid (DNA) and ribonucleic acid (RNA). Vitamin B12 is required to reduce the risk of neural tube defects. It supports the normal function of your nerve cells and is needed for red blood cell formation and DNA synthesis. Methyl B12 is needed as a co-factor to convert homocysteine back into methionine. Vitamin B12 supplements have long been touted as the go-to product for a surge of energy. Because your body is capable of storing several years' worth of vitamin B-12, deficiency is rare. Vitamin B-12 (cobalamin) is a water-soluble vitamin that plays essential roles in red blood cell formation, cell metabolism, nerve function and the production of DNA.Food sources of vitamin B-12 include poultry, meat, fish and dairy products. Due to this larger and irregular shape, the red blood cells are unable to move from the bone marrow into the bloodstream at an appropriate rate, causing megaloblastic anemia (2). Office of Dietary Supplements. A diet lacking in nutrients may cause a variety of unpleasant symptoms. There are four basic types of vitamin B12. Vitamin B12 may benefit your body in impressive ways, such as by boosting your energy, improving your memory and helping prevent heart disease. Vitamin B12 is a water-soluble vitamin that plays a number of important roles in the human body. Vitamin B12 plays a vital role in helping your body produce red blood cells. Vitamin B12 is a water-soluble vitamin that keeps your nerves and red blood cells healthy. The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia. There are nine water-soluble vitamins in the human diet. All rights reserved. Vitamin B12 is crucial for the synthesis and maintenance of myelin sheaths, the covering that protects the nerves of the central and the peripheral nervous system. Currently, there is no scientific evidence to suggest that vitamin B12 supplements can boost energy in those with sufficient levels of this vitamin (18). Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance. Those at risk of vitamin B12 deficiency include (1): In many older adults, the secretion of hydrochloric acid in the stomach is reduced, causing a reduction in the absorption of vitamin B12. All B vitamins play an important role in your body’s energy production, though they don’t necessarily provide energy themselves (17). Low blood levels of this vitamin have been associated with an increased risk of osteoporosis. It may be given to you for other reasons. It is one of eight B vitamins.It is a cofactor in DNA synthesis, and in both fatty acid and amino acid metabolism. A study involving 5,000 women aged 40 or older concluded that supplementing with vitamin B12, along with folic acid and vitamin B6, may reduce this risk (11). Mayo Clinic does not endorse any of the third party products and services advertised. Maintaining adequate vitamin B12 levels may support your bone health. Vitamin B12 overdose is very unlikely to happen because vitamin B12 is a water-soluble vitamin, meaning the body has the ability to flush out any excess through urine that it doesn’t need. The B vitamins are famous for boosting energy and benefiting the metabolism. But B12 … Uses of Vitamin B12-Folic Acid: It is used to help growth and good health. Additionally, high vitamin B12 levels have been linked to better treatment outcomes and an increased probability of recovery from major depressive disorder (MDD) (14). However, older adults, vegetarians and people who have conditions that affect their ability to absorb vitamin B-12 from foods might benefit from the use of oral supplements. Risk factors for vitamin B12 deficiency include a decreased ability to absorb this vitamin due to low hydrochloric acid secretion, certain medications or gastrointestinal disease and surgeries. The crux of chronic disease reversal rests on correcting this imbalance. They’re important for the prevention of brain and spinal cord birth defects. This type of B12 works well to reduce levels of homocysteine, an amino acid that at high levels increases the risk of heart disease and stroke. Therefore, vitamin B12 deficiency may lead to decreased serotonin production, which may cause a depressed mood. Vitamin B12 as well as all the other vitamins from the B family are vital for proper functioning of our body. All rights reserved. In fact, low vitamin B12 levels can cause various dermatologic symptoms, including hyperpigmentation, nail discoloration, hair changes, vitiligo (the loss of skin color in patches) and angular stomatitis (inflamed and cracked mouth corners) (24, 25). Some experts claim that vitamin B12 injections can help with energy levels, brain function and weight loss. Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Your daily diet should include 1.3 milligrams of vitamin B-6. It is involved in many vital processes in the body, including: Producing red blood cells Keeping the nervous system healthy Mayo Clinic does not endorse companies or products. Healthline Media does not provide medical advice, diagnosis, or treatment. High doses of vitamin B-12, such as those used to treat a deficiency, might cause: Your doctor might recommend changing drugs or timing doses to offset any potential interactions. Vitamin B-12 is also added to some foods and is available as an oral supplement. On the other hand, if you’re significantly deficient in vitamin B12, taking a supplement or increasing your intake will likely improve your energy level (19). Schrier SL. It is vital for diabetics to get enough of the right nutrients, exercise and other lifestyle habits as a first step to reverse their chroni… As a result, supplementing with this vitamin may improve memory, even in the absence of a clinically diagnosed deficiency (16). This content does not have an English version. When vitamin B12 levels are too low, the production of red blood cells is altered, causing megaloblastic anemia. However, this vitamin plays a vital role in synthesizing and metabolizing serotonin, a chemical responsible for regulating mood. The risk of developing any form of the condition was 34% lower, while it was 41% lower for more severe types (11). Here are 7 incredibly common nutrient deficiencies. Vitamin B12 functions as a cofactor for methionine synthase and L-methylmalonyl-CoA mutase. Accessed Aug. 23, 2017. However, if you struggle to obtain enough or have a condition that affects absorption, supplements are a simple way to increase your B12 intake. Our website services, content, and products are for informational purposes only. When we look at chronic diseases like type 2 diabetes from a Functional Medicine perspective, we look at the imbalance that has been created within the body as a result of unhealthy lifestyle choices and ears of abuse. Vitamin B12 is a water-soluble vitamin that is important for proper red blood cell formation, neurological function, and DNA synthesis. Vitamin B-12 supplements also are recommended for women who are pregnant or breast-feeding exclusively and follow vegetarian or vegan diets. Furthermore, maternal vitamin B12 deficiency may contribute to premature birth or miscarriage (3). The myelin sheath is required for fast and effective nerve-impulse transmission. Taking a supplement may improve your energy level, but only if you’re deficient in this vitamin. Vitamin B12 is a water-soluble vitamin that you must obtain through diet or supplements. Getting enough vitamin B12 through your diet is crucial. While the benefits of Vitamin B12 are complex and wide-ranging, its foremost roles are in … Vitamin B12 is needed for the production of serotonin, a chemical responsible for regulating mood. For women with a vitamin B12 deficiency and levels below 150 mg/dL the risk was five times higher, compared to women with levels above 400 mg/dL (4). Our general interest e-newsletter keeps you up to date on a wide variety of health topics. This article examines each in detail, letting you know the best sources and how much you need. Low vitamin B12 levels cause a reduction in red blood cell formation and prevent them from developing properly (2). Researchers believe that supplementing with vitamin B12 may lower homocysteine, a type of amino acid that is found in your bloodstream. This article examines the benefits of B-complex vitamins, as well as dosage and…. Vitamin D and vitamin B12 are two of the most potent vitamins “as defined by the amount of vitamin required to elicit a biological response” [5]. While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, you can safely take higher doses. Studies show that a fetus’s brain and nervous system require sufficient B12 levels from the mother to develop properly. Older adults and people with digestive tract conditions that affect absorption of nutrients also are susceptible to vitamin B-12 deficiency. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. The group receiving these supplements for seven years had fewer cases of macular degeneration, compared to the placebo group. Maintaining adequate levels of vitamin B12 decreases homocysteine levels in your blood. For this reason, Vitamin B12 is irreplaceable in the human diet. Vitamin B12 deficiency has been associated with memory loss, especially in older adults. Vitamin B-12 injections or nasal spray might be prescribed to treat vitamin B-12 deficiency. Vitamin B-12's primary function is to aid in metabolism, the process by which your body creates and uses energy. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Talk with the doctor. Given vitamin B12’s role in cell production, adequate levels of … It’s responsible for many bodily functions and may benefit your health in various ways, such as by preventing major birth defects, supporting bone health, improving mood and maintaining healthy skin and hair. Vitamin B12 deficiency in the beginning stages of pregnancy may increase the risk of birth defects, such as neural tube defects. Vitamin B 12, also known as cobalamin, is a water-soluble vitamin involved in the metabolism of every cell of the human body. Sardines are small, soft-boned saltwater fish. This article reviews the science. It is responsible for the smooth functioning of several critical body processes. An estimated 6% of people in the US and UK aged 60 or older have vitamin B12 deficiency, while about 20% have low to normal or borderline deficient levels (29). Vitamin B12 has many roles in your body. Two steps are required for the body to absorb vitamin B12 from food. http://www.micromedexsolutions.com. © 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). Other studies have also shown a link between low vitamin B12 levels and poor bone health and osteoporosis, especially in women (6, 7, 8). Appropriate vitamin B12 levels are key to a healthy pregnancy. It is possible for the body to develop a vitamin B12 deficiency. Vitamin B12 supplements may help improve mood in people with an existing deficiency. Vitamin B-12 (cobalamin) is a water-soluble vitamin that plays essential roles in red blood cell formation, cell metabolism, nerve function and the production of DNA. Given vitamin B12’s role in cell production, adequate levels of this vitamin are needed to promote healthy hair, skin and nails. More research is needed to make sound conclusions on the effect of vitamin B12 supplements on memory and cognitive function. Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, FREE book offer – Mayo Clinic Health Letter, New Year Special -  40% off – Mayo Clinic Diet Online, Advertising and sponsorship opportunities. B-Complex Vitamins: Benefits, Side Effects and Dosage, The Water-Soluble Vitamins: C and B Complex, Nutrition: Great Foods for Getting Vitamins A to K in Your Diet, Top 12 Foods That Are High in Vitamin B12, 9 Signs and Symptoms of Vitamin B12 Deficiency, 8 Common Signs You’re Deficient in Vitamins, 7 Nutrient Deficiencies That Are Incredibly Common, 7 Nutrients That You Can’t Get from Plants, People with gastrointestinal disorders, such as Crohn’s disease or celiac disease, Those who have had gastrointestinal surgeries, such as bariatric surgery or bowel resection surgery, Those who take metformin for blood sugar control, Those taking proton pump inhibitors for chronic heartburn. Methionine synthase catalyzes the conversion of homocysteine to methionine [ 5, 6 ]. This content does not have an Arabic version. Therefore, further research is needed to understand the relationship between vitamin B12 and heart health. Osteoblasts require an optimal level of Vitamin B12 for proper functioning. However, taking a supplement probably won’t improve your health in these areas if your levels are already sufficient. Adequate vitamin B12 levels are crucial to a healthy pregnancy. B-12 helps regulate digestion, absorption, respiration, circulation and body temperature, according to the University of Maryland Medical Center, or UMMC 1. https://www.tricitymed.org/2018/08/b-vitamins-secret-good-skin-health However, if you follow a vegetarian or vegan diet, you might be prone to deficiency because plant foods don't contain vitamin B-12. Tuna, salmon, poultry, beef, potatoes, spinach, bananas and fortified breakfast cereals are all good sources. While vitamin B12 supplements are considered safe and non-toxic, taking large doses of around 1,000 milligrams can still be problematic. If you’re significantly deficient in vitamin B12, your homocysteine levels become elevated. The higher the energy, the easier it is to maintain longer intercourse. Here are 9 health benefits of vitamin B12, all based on science. Types of vitamin B12. This article reviews 7 nutrients commonly lacking in…. Even though some plant-based milks or grains may have been fortified with vitamin B12, vegan diets are often limited in this vitamin, putting people at risk of deficiency. Though vitamin B12 supplements may help improve mood and depression in people with a deficiency, research does not currently suggest that they have the same effect in those with normal B12 levels. But, when a person doesn’t have the vigor to do it, it could be due to the lack of B12. Sardines. They’re usually sold canned in water, oil, or … A vitamin B12 … Studies support the use of vitamin B12 supplements for improving symptoms of depression in people deficient in this vitamin. Supplementing with vitamin B12 has been shown to improve dermatologic symptoms in people with B12 deficiency (26, 27). Accessed Aug. 23, 2017. But since it’s mainly consumed through meat and fish, people on plant-based or vegan diets might want to consider a vitamin B12 supplement, as well as consuming foods fortified with vitamin B12. Happiness And Health. https://www.uptodate.com/contents/search. This can cause symptoms like fatigue and weakness. In fact, one of the most common early signs of vitamin B12 deficiency is fatigue or lack of energy. Advertising revenue supports our not-for-profit mission. Vitamin B12 can restore the body’s energy. Because vitamin B12 is also important for the production of red blood cells, a severe deficiency can lead to a condition called pernicious anemia, which can lower energy levels. For most adults, the recommended daily intake (RDI) is 2.4 mcg, though it’s higher for women who are pregnant or breastfeeding (1). One study in people with depression and low vitamin B12 levels found that those who received both antidepressants and vitamin B12 were more likely to show improved depressive symptoms, compared to those treated with antidepressants alone (12). Vitamin B12 is involved in energy production in your body. The presence of folic acid (B9), vitamin B12, vitamin D and vitamin K in the body is very vital for the healthy functioning of the platelets as well as the overall body. Healthy vitamin B12 levels are important for your hair, skin and nails. The recommended daily allowance of vitamin B12 for adults isn’t much — 2.4 mcg, according to the NIH. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. Vitamin B12 is only found naturally in animal products. However, there is currently no scientific evidence to confirm that vitamin B12 supplements are effective in this regard (23). The recommended daily amount of vitamin B-12 for adults is 2.4 micrograms. The B-complex vitamins include B1, B2, B3, B5, B6, B7, B9 and B12. Research suggests that vitamin B12 boosts skin health by reducing redness, dryness, inflammation and acne blemishes — and can be applied to the skin for psoriasis and eczema. Here are the 8 most common signs of vitamin and mineral deficiencies…. The foods you eat play a big role in your overall health. Vitamin B12 is an essential water-soluble vitamin that is responsible for regulating several critical functions in your body. However, if you think that you might be at risk, speak to your doctor. Studies have shown that vitamin B12 helps decrease homocysteine levels, which may reduce your risk of heart disease (20, 21, 22). Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Another good way to assess one’s true B12 status is to measure total homocysteine (tHcy). The “methyl” portion is extra carbon and hydrogen. http://www.wolterskluwercdi.com/facts-comparisons-online/. Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. If your body has difficulty absorbing vitamin B12, your doctor may recommend intramuscular injections of B12 to increase your levels. Accessed Aug. 23, 2017. However, research does not currently support the claim that vitamin B12 reduces this risk. Fairfield KM. Vitamin B12 is involved in red blood cell formation. There are four fat-soluble vitamins in the human diet: A, D, E and K. This guide examines their health benefits, functions and main dietary sources. Methylcobalamin may also be used for purposes not listed in this medication guide. When taken at appropriate doses, vitamin B-12 supplements are generally considered safe. Vitamin B12 is important for the brain and nerves, and for the production of red blood cells. It also avoids miscarriage and premature birth. Had fewer cases of vitamin B12 supplements are effective in this medication guide be at risk, speak to doctor. Needed to make sound conclusions on the effect of vitamin and mineral deficiencies… degeneration 9! Experts claim that vitamin B12 may help prevent the development of age-related macular is. To improve dermatologic symptoms in people with B12 deficiency can occur in one of two.. Tired and weak energy levels, brain function and weight loss and typically oval in cases of vitamin deficiency! Energy levels, brain function and weight loss //www.tricitymed.org/2018/08/b-vitamins-secret-good-skin-health vitamin B12 does a lot of for... And research ( MFMER ) of normal can contribute to premature birth miscarriage! 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