Vitamins and minerals are essential for a healthy body. Vitamin B12 is a special vitamin. In fact, it is essential for the production of red blood cells, proper functioning of the nervous system, repair of body cells and brain function.
Many people wonder if they are deficient in this vitamin and what to look out for. Does it make sense to take extra vitamin B12 and can an excess hurt? In this article, we look at this in a little more detail. Read along.
What is Vitamin B12?
Vitamin B12 is part of the vitamin B complex. When we talk about B vitamins, we are talking about the water-soluble vitamins. Vitamin B12 is special because we can get it mainly from animal foods.
Vitamin B12 is essential for the proper functioning of the body. We can only absorb it from food. It varies from person to person how much and how efficiently the vitamin B12 is absorbed. This is also partly due to the form in which vitamin B12 enters the body. There are four forms, the biologically active forms methyl- and adenosylcobalamin and also hydroxo- and the synthetic cyanocobalamin.
In the body, mainly methyl and adenosylcobalamin occur, the body can absorb these bioactive forms most easily.
Vitamin B12 is essential for normal brain, nervous and immune system function. Reduces fatigue and stimulates energy balance.
Sources of Vitamin B12
Vitamin B12 is therefore mainly found in animal products, such as dairy products, meat, fish and eggs. Vitamin B12 can be found in plant products, for example in dried seaweed and algae. Unfortunately, the amounts are very small and it is a variant that the body cannot absorb well.
People who eat little or no animal products, such as vegans or vegetarians, are more likely to be deficient in vitamin B12. Vegans who do not take a supplement are most at risk for vitamin B12 deficiency.
The elderly are also at risk because as one ages, Vitamin B12 absorption deteriorates. About 5-10% of the general population is vitamin B12 deficient, however, among the elderly the percentage is between 20-30%.
During pregnancy and breastfeeding, it is also very important to get enough B12 for the baby's development.
Vitamin B12 deficiency
B12 deficiency occurs gradually but is probably more common than you think. This is because the body stores vitamin B12 for use at a later stage. Therefore, it can take months before you realize you are deficient. In addition, the symptoms are very diverse so it is easily overlooked.
When you have a vitamin B12 deficiency, your body will not function as well as it should which can cause the following physical reactions:
- Chronic fatigue and feeling of weakness
- Lightheadedness, dizziness
- Shortness of breath, rapid breathing, especially on exertion
- Muscle weakness on exertion, muscle tremors
- Accelerated heart rate
- Pale skin and lips
- Tinnitus
- Headache
- Cold hands and feet
- Tingling in the fingers
- Yellow discoloration of the skin and whites of the eyes
- Unexplained prolonged fever
- Nerve pain
- Decreased sense of smell, vision and hearing
- Nausea or lack of appetite
In addition, a B12 deficiency can also cause mental reactions such as:
- Mood swings, or personality changes
- Thinking, concentration, memory problems
- Depression, irritability, anxiety, paranoia, dementia
You can trace a vitamin B12 deficiency by doing a blood test through your doctor.
Vitamin B12 needs
An easy way to make sure you get your vitamin B12 needs is through supplements. Generally, these are also better absorbed by the body than B12 from food. Be sure to take a combination of methylcobalamin and adenosylcobalamin so your body can absorb the vitamin B12 directly and easily.
1000mcg per day is sufficient to meet daily requirements. This may seem a bit much but overdosing is necessary with vitamin B12. If you are really seriously deficient in vitamin B12 then even a double dose may be recommended by the doctor. The excess will be eliminated by the body through the urine.
Vitamin B12 from Ekopura
Recently, Ekopura developed its own vitamin B12 made of 550mcg Methylcobalamin and 550mcg Adenosylcobalamin for optimal absorption and completely according to the Ekopura philosophy. The B12 comes in the form of 120 small capsules and provides a 4-month supply with daily use.
Most Vitamin B12 supplements come in the form of lozenges with all sorts of artificial and unnecessary additives to flavor the product and make it soluble in the mouth.
Methyl- and adenosylcobalamin are well absorbed through the stomach and intestines. Ekopura therefore chooses to offer the B12 in plant-based capsules without unnecessary, unhealthy additives and flavorings.
Look here for more information about the Ekopura Vegan Vitamin B12 capsules.
To learn more about vitamins in general read our blog What vitamins and minerals are important for athletes?
Sources:
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Allen LH. Causes of vitamin B12 and folate deficiency. Food Nutr Bull. 2008;29(2 Suppl):S20-34; discussion S35-7.
Kelly GK. The coenzyme forms of vitamin B12: toward an understandig of their therapeutic potential. Altern Med Rev. 1998;3(1):459-471.
Solomon LR. Diabetes as a cause of clinically significant functional cobalamin deficiency. Diabetes Care. 2011;34(5):1077-80.
Cherqaoui R, Husain M, Madduri S et al. A reversible cause of skin hyperpigmentation and postural hypotension. Case Rep Hematol. 2013;2013:680459.
