Benefits of vitamin B12
Vitamin B12: its benefits and sources
Vitamin B12, also known as Cobalamin, is one of the essential vitamins for the human body and has an essential role in maintaining the normal function of nerve cells, and the production of red blood cells and DNA.
Vitamin B12 is a water-soluble vitamin, meaning it dissolves in water and can travel through the bloodstream, and any excess vitamin B12 is excreted in the urine.
The body can store vitamin B12 for up to four years, but the body cannot produce it, but must obtain it from its natural or industrial sources. The absorption of vitamin B12 depends on two factors:
Hydrochloric Acid: Hydrochloric acid in the stomach separates vitamin B12 from the protein it binds to in food.
Intrinsic Factor: Vitamin B12 combines with a protein made by the stomach called intrinsic factor, so that the body can absorb it. However, the bodies of some individuals cannot absorb vitamin B12 from its natural sources, due to the absence of the internal factor and the inability of their bodies to form it as a result of a disease called pernicious anemia.
Learn in this article the answer to the question, what is vitamin B12, and what are its benefits, harms and side effects.
Sources of vitamin B12
Animal sources are the only natural sources of vitamin B12, as this vitamin does not occur naturally in plant sources unless they are additionally fortified with it, such as breakfast cereals fortified with vitamin B12.
Animal products in which vitamin B12 is found include:
meat.
fish.
Eggs, milk, and various dairy products.
As for vitamin B12 supplements, they are available in different pharmaceutical forms, such as vitamin B12 pills, or B12 injections, and there are also B12 pills under the tongue.
Benefits of vitamin B12
Vitamin B12 enhances the health of the body in many ways, and plays an essential role in the metabolism process for its role in the manufacture of fatty acids and energy production.
Here are some of the benefits of vitamin B12 based on many scientific studies:
Red blood cell production and anemia prevention: Vitamin B12 deficiency leads to reduced formation of red blood cells or preventing them from growing properly, causing the development of megaloblastic anemia.
Preserving the health of the nervous system and nerves: Vitamin B12 is one of the most important vitamins necessary for the brain and nervous system to work well.
Supporting bone health and preventing osteoporosis: A low level of vitamin B12 in the body leads to an increased risk of mineral deficiency in the bones and thus an increased risk of fractures and the development of fragility. However, the results of studies are still not conclusive about the benefits of vitamin B12 for bones.
Improve mood and relieve symptoms of depression: Vitamin B12 plays a vital role in the manufacture and metabolism of the hormone serotonin, which is one of the main chemicals in the brain responsible for regulating mood. Therefore, its deficiency in many individuals may be one of the causes of mood swings and depression.
Prevention of birth defects: It is recommended for pregnant women to take a dose of vitamin B12 higher than the recommended daily quota for non-pregnant women, for its role in preventing birth defects in the brain and spinal cord, such as defects of the neural tube and undeveloped skull. Its deficiency is also associated with miscarriages and premature births.
Among the benefits of vitamin B12, which can be seen in cases of compensating for B12 deficiency in the body:
Promote healthy hair, nails and skin.
Boost energy and reduce symptoms of fatigue and exhaustion.
Reducing limb pain or feeling numb, for its role in nourishing nerves.
The role of vitamin B12 in disease prevention
Many studies and research have indicated the potential role of vitamin B12 in preventing many diseases, including:
Eczema: Vitamin B12 may help fight eczema. A 2004 study published in the British Journal of Dermatology showed that when a placebo and cream containing vitamin B12 were used in a group of 49 patients with eczema for eight weeks, those who used the vitamin cream showed B12 Greater reduction in the severity of eczema compared to people who used a placebo.
Heart diseases: Taking vitamin B12 in addition to folic acid daily in specific doses can contribute to reducing homocysteine, which is an amino acid that represents a risk factor that increases the possibility of heart disease if it is present in high levels in the body.
Cancer: A 2003 study published in the International Journal of Cancer Causes and Control indicated that vitamin B12 may reduce the risk of some types of cancer, as well as folic acid, thiamine, and vitamin B2.
Vitamin B12 and weight
Vitamin B12 is not likely to affect weight gain or loss, although some observational studies have indicated that some people with a vitamin B12 deficiency may gain weight. However, on the other hand, other studies have shown that a decrease in vitamin B12 causes some to lose their appetite, and thus lose some weight.
Therefore, the current evidence does not prove that vitamin B12 has a role in affecting weight, whether by increase or decrease.
The recommended daily dose of vitamin B12
The recommended daily allowance depends on age and health status. The following is the average daily dose for different ages and groups:
From birth to 6 months: 0.4 mcg.
Infants 7-12 months old: 0.5 mcg.
Children 1-3 years old: 0.9 mcg.
Children 4-8 years old: 1.2 mcg.
Children ages 9-13