Vitamin B12, also known as cobalamin, is an essential nutrient that the body cannot produce on its own. It must be obtained through dietary sources or supplements.
The recommended dietary allowance (RDA) for most adults is 2.4 micrograms (mcg), with higher amounts needed for pregnant or nursing women. Vitamin B12 plays a crucial role in various bodily functions and overall health.
Helps with Red Blood Cell Formation
Vitamin B12 plays a vital role in helping the body produce red blood cells. It ensures the proper development and formation of these cells.
With a deficiency, red blood cells become larger and irregularly shaped, preventing them from moving into the bloodstream at an appropriate rate. This leads to megaloblastic anemia, a condition characterized by a lack of healthy red blood cells to transport oxygen to vital organs, causing fatigue and weakness.
Benefits in Pregnancy and Birth Outcomes
Adequate vitamin B12 levels are crucial for a healthy pregnancy. A deficiency in the early stages can increase the risk of neural tube defects and other birth issues.
Research indicates that mothers with low B12 levels are more likely to give birth to children with birth defects compared to those with adequate levels. Maternal deficiency may also contribute to premature birth or pregnancy loss.
Helps in Bone Health and Osteoporosis
Maintaining appropriate vitamin B12 levels may support bone health and prevent osteoporosis. Bones with decreased mineral density can become fragile over time, increasing the risk of osteoporosis and fractures.
Recent research suggests a possible link between low vitamin B12 levels and poor bone health, although more conclusive studies are needed to determine the exact role of B12 supplements in preventing osteoporotic fractures.
Macular Degeneration and Vision
Vitamin B12 may play a role in reducing the risk of macular degeneration, an eye disease that primarily affects central vision. A 2022 study indicates that a high dietary intake of B12 is associated with lower rates of advanced age-related macular degeneration.
However, further research is necessary to fully understand the relationship between vitamin B12 and vision health.
Mood and Depression Link
Vitamin B12 may have an impact on mood and symptoms of depression. A 2019 research review suggests that B vitamins, including B12, may help improve moods related to stress for both healthy individuals and those at risk for depressive symptoms.
Additionally, a 2020 review found that lower vitamin B12 levels are a higher risk factor for depression. Although the evidence on B12 supplements directly affecting depression is inconclusive.
Brain Function and Memory
Vitamin B12 deficiency has been associated with memory loss, especially in older adults. Some studies indicate that vitamin B12 may help slow cognitive decline in individuals with early-stage dementia.
Particularly those with higher omega-3 fatty acid levels. However, larger studies are needed to further explore the relationship between vitamin B12 and brain function.
Energy Levels and Fatigue
While vitamin B12 supplements are often promoted as an energy booster, the clinical research on this topic is not conclusive. People who experience vitamin B12 deficiency tend to experience fatigue or a lack of energy as a common early symptom.
Addressing the deficiency through supplements or increased intake may help boost energy levels. But research does not show that taking B12 supplements alone can provide an energy surge for individuals without a deficiency.
Improves Skin, Hair, and Nails
Vitamin B12 levels are linked to the health of skin, hair, and nails. Deficiencies or excess levels of this vitamin can lead to complications such as hyperpigmentation, nail discoloration, hair changes, vitiligo (loss of skin color in patches), and canker sores.
Adequate levels of vitamin B12 play a role in maintaining healthy skin, nails, and hair. But research does not suggest that supplements would benefit individuals without a deficiency or excess.
Vitamin B12 Deficiency Risks
Certain groups are at higher risk of vitamin B12 deficiency. These include older adults, individuals with gastrointestinal disorders or surgeries, and strict vegans.
Those taking metformin for blood sugar control and proton pump inhibitors for chronic heartburn are at risk too. The deficiency can occur due to a lack of B12 in the diet or the body’s inability to absorb it properly from food.
