Vitamin B12 is commonly known as cobalamin. Benefits of Vitamin B12 are widely acknowledged. It is one of the largest B complex vitamins, with a molecular weight of over 1000. It consists of a Corrin ring made up of four pyrroles with cobalt at the center of the ring.
Role of Vitamin B12 in our body
Vitamin B12 plays an undeniable role for the health of nerve and blood cells. Vitamin B12 also helps in preventing megaloblastic anemia; this is a type of anemia that causes weakness and tiredness in people. This vitamin also helps in building red blood cells, which carry oxygen throughout the body.
It plays an essential role in the formation of red blood cells in cell metabolism, nerve function, and the production of DNA.
Benefits of Vitamin B12
Here are some primary benefits of B12 vitamin:
1. Support bone health and prevent osteoporosis
Vitamin B12 plays an essential role in supporting bone health. Low levels of Vitamin B12 have been associated with an increased risk of osteoporosis. Maintaining adequate levels of Vitamin B12 help in the prevention of osteoporosis.
2. Reduced chances of macular degeneration
Macular degeneration is a wide-spread eye disease that is directly linked with the central nervous system. The elevation of homocysteine levels has been associated with an increased risk of age-related macular degeneration. Maintaining an adequate amount of Vitamin B12 in the body helps in decreasing the homocysteine levels in the blood.
3. Improved mood and lower depression
The role of this vitamin in synthesizing and metabolizing serotonin is among the significant health benefits of vitamin b12. Serotonin is a chemical that is responsible for the regulation of mood. Moreover, Vitamin B12 levels have been linked to better outcomes and increased probability of recovery from a major depressive disorder.
Vitamin B12 deficiency has been associated with twice the risk of severe depression. Therefore, adequate levels of Vitamin B12 are significant in the improvement of depression.
4. Enhanced energy production
Vitamin B12 is directly linked with capacity of energy production in the body. Low levels of Vitamin B12 cause fatigue and lack of energy. Maintaining an adequate level of Vitamin B12 will likely improve the energy levels in the body.
5. Improved heart health
Vitamin B12 plays a vital role in improving heart health by decreasing the homocysteine levels in the blood. Homocysteine is the typical amino acid. If the level of homocysteine is high in the blood, it can lead to an increase in the risk of heart disease.
Vitamin B12 helps in decreasing the homocysteine levels, which reduces the risk of heart disease. Thus, maintaining an adequate amount of Vitamin B12 improves the heart health.
6. Healthy hair, nails, and skin
Adequate levels of Vitamin B12 promote healthy hair, nails, and skin. Vitamin B12 benefits for hair growth are medically proven. It is a known fact that vitamin b12 deficiency causes hair loss. Deficiency of vitamin B12 and hair loss can also exhibit in the form of other hair changes. Maintaining the required level of Vitamin B12 promotes hair growth and also improves the growth of hair.
Vitamin B12 and skin are closely linked too. Low levels of this vitamin may cause various dermatological problems, including hyperpigmentation. Angular stomatitis is a condition in which the corners of mouth are inflamed and cracked. Vitamin B12 skin benefits are widely known; its deficiency may also result in the loss of skin color, in the form of patches.
Vitamin B12 and nails also have an interrelationship, as low levels can cause nail discoloration. The adequate level of Vitamin B12 is essential for healthy nails.
7. Prevents Major Birth Defects
Benefits of B12 Vitamin B12 include aid in a healthy pregnancy. A sufficient amount of Vitamin B12 is required for the nervous system development of the child.
The deficiency of Vitamin B12 during pregnancy can increase the risk of congenital disabilities, such as neural tube defects. Moreover, maternal vitamin B12 may contribute to premature birth or miscarriage. The appropriate amount of Vitamin B12 is a key to a healthy pregnancy.
8. Enhanced red cell formation and anemia prevention
Vitamin B12 has also been proven to play its part in the production of red blood cells. When the levels of Vitamin B12 are too low, it can alter the production of red blood cells and lead to megaloblastic anemia. Thus, adequate levels of Vitamin B12 help in the prevention of anemia.
Dosage for reaping benefits of Vitamin B12
Daily recommended amounts (average) for different ages are measured in micrograms.
| Life stage | Recommended amount |
| Birth to 6 months | 0.4 mcg |
| Infants 7-12 months | 0.5 mcg |
| Children 1-3 years | 0.9 mcg |
| Children 4-8 years | 1.2 mcg |
| Teens 14-18 | 2.4 mcg |
| Adults | 2.4 mcg |
| Pregnant teens and women | 2.6 mcg |
Getting the required quantity of Vitamin B12
For medical consumption, it is found in almost all multivitamins. Naturally, it is available in animal foods, but not in any plant foods. Beef, liver, and clams are rich in Vitamin B12. Fish, meat, poultry, eggs, milk, and other dairy products also contain Vitamin B12 abundantly.
Deficiency and excess of Vitamin B12
The side effects of taking too much Vitamin B12 are minimal. It is not considered to be toxic in high quantities; even 1000 mcg doses are not harmful. No tolerable upper limit level has been set for Vitamin B12.
Atrophic gastritis is a medical condition in which stomach lining has thinned, so it loses the ability to absorb the required amount of Vitamin B12, leading to a deficiency. Not eating meats can also lead to a shortage of B12 Vitamin in the body.
Certain medications interfere with the absorption of vitamin B12 and can lead to a deficiency. Immune system disorders and pernicious anemia are also the reason for the development of Vitamin B12 deficiency.
Expert’s Answers for Readers Questions
- What does Vitamin B12 do?
Vitamin B12 is highly suggested for optimal nerve cells as well as blood cells. It also helps in making DNA, which is the genetic material in all cells.
- What is Vitamin B12?
Vitamin B12 is essentially a water-soluble vitamin. This structurally complicated vitamin is also the largest one.
- What are the benefits of taking vitamin b12?
This vitamin is important for brain function, and the synthesis of red blood cells. It also aids in improving memory and in the prevention of heart disease.
- How much Vitamin B12 should I take?
The amount of Vitamin B12 you should intake is related to factors like age. For young children, approximately 1mcg a day should be fine, while for adults the dosage might be near 2 mcg a day.
- How to get Vitamin B12?
Vitamin B12 can be obtained naturally in some foods. Some people try to reap the benefit of b12 vitamin supplements through the intake of dietary supplements.
- What foods contain Vitamin B12?
Vitamin B12 can be obtained naturally from a wide variety of animal foods, like meats and dairy. Poultry and meat are popular sources of vitamin B12.
- How much Vitamin B12 is too much?
The Vitamin B12 above the dose 1000 mcg is considered too much. However, most people hardly consume anywhere near this amount.
- What happens when you have too much vitamin b12 in your body?
Because Vitamin B12 is a water soluble vitamin, the excess is not stored in the body and is excreted out through urination.
- What causes Vitamin B12 deficiency?
Vitamin B12 deficiency is a condition when the body does not receive enough Vitamin B12. Atrophic gastritis causes vitamin B12 deficiency.
- What is the most likely reason for the development of Vitamin B12 deficiency?
If you follow a vegan diet for a prolonged period and don’t eat any animal products, you would be more likely to develop a Vitamin B12 deficiency.
- What are the possible side effects of too much Vitamin B12?
While there are many benefits of Vitamin B12, there are hardly any side effects of overdose. High doses of vitamin B12 over 1000 mcg have been associated with complications in people with kidney disease.
