A complete guide to vitamin B12
Of all the B vitamins, B12 is the one that can accumulate in the body. The substance is used sparingly, so signs of deficiency may not be felt for a long time.
Vitamin B12 is a group of cobalt-based compounds, also called cobalamins in the scientific literature, and they are water-soluble vitamins. Cobalamins are involved in various processes in the body, but are especially important for the formation of blood cells and the functioning of the nervous system. Anna Letyagina, an endocrinologist and nutritionist at the SM Clinic in St. Petersburg, told Doctor Peter about the role B12 plays in our lives.
Functions of vitamin B12
First of all, vitamin B12 is responsible for hematopoietic processes – the production of new blood cells. It is of particular importance to produce red blood cells, or red blood cells, which are involved in the delivery of oxygen to tissues and organs. A lack of red blood cells is dangerous for the development of anemia and hypoxia – oxygen starvation of the body.
Nervous system protection
Vitamin B12 is involved in protein metabolism andpromotes the production of methionine. This amino acid helps in neutralizing toxic substances and activates a number of hormones. But most importantly, it is part of the myelin sheath of nerve fibers, through which nerve impulses are transmitted from neuron to neuron. Thus, vitamin B12 deficiency is fraught with disorders of the nervous system and decreased cognitive function.
Prevention of cardiovascular diseases
One of the key functions of B vitamins, particularly vitamin B12, is to neutralize the amino acid homocysteine, a byproduct of protein metabolism. This substance can serve as one of the markers of vitamin B12 levels in the body:the higher the homocysteine level, the morelikelihood of vitamin deficiency. An excess of homocysteine negatively affects the condition of the internal walls of blood vessels, making them less elastic and more vulnerable to the formation of cholesterol plaques and blood clots.
Vitamin B12 helps reduce homocysteine levels and thereby prevents serious diseases of the cardiovascular system: atherosclerosis, thrombosis, heart attacks and strokes.
Strong Bones
High homocysteine levels may contribute todecreased bone density, thereby increasing the likelihood of developing osteoporosis . Thus, by neutralizing the amino acid, vitamin B12 also helps bones stay strong and protects against fractures.
Cheerfulness and good mood
According to research results, vitamin B12 is involved in the production of a number of keyhormones and neurotransmitters responsible for the psycho-emotional state of a person, including the “happy hormone” serotonin.
Daily dosage
The requirement for vitamin B12 for adults is 3 mcg/day.
Vitamin B12 deficiency: who is at risk
The main source of vitamin B12 is animal products. Therefore, the bulk of patients with a deficiency of this substance are adherents of strict vegetarian diets who eat nothing but plant foods. The modern food industry offers its own solutions to this problem -artificially fortifies certain foods with vitamin B12: porridge, cereal, plant milk. However, this replacement is not equivalent, and vegans, and fans of extreme diets in general, should definitely check their vitamin levels.
People with diseases of the gastrointestinal tract are also at risk of vitamin deficiency.
- Malabsorption in the stomach: with atrophic gastritis, malignant tumors, lack of Castle factor – a gastric protein responsible for the absorption of vitamin B12. The condition can also develop following complete removal of the stomach or gastrectomy.
- Malabsorption in the small intestine: with cancer, congenital absence of vitamin B12 receptors, or as a result of removal of part of the small intestine. A common cause is also malabsorption syndrome, in which a person’s absorption of any vitamins and substances in the small intestine is fundamentally impaired.
- Intestinal helminthiasis or diphyllobothriasisis damage to the intestines by a special parasite – the broad tapeworm.
Additional risk factors for developing vitamin B12 deficiency can be identified. These include various liver and kidney diseases, taking oral contraceptives, alcohol abuse, smoking and old age. Finally, a lack of the substance can occur in pregnant women and nursing mothers.
Symptoms of vitamin B12 deficiency
- Nervous system disorders: numbness and tingling in the arms and legs, sensation of goose bumps running through the body, confusion, sensory disturbance.
- Cognitive decline: problems remembering new information, inability to concentrate or think logically.
- Psycho-emotional instability: depressive states, mood swings, signs of irritability, paranoid episodes.
- Increased size of red blood cells – detected during blood tests.
- “Polished” tongue is an inflammation of the tongue in which the papillae on its surface are smoothed out and the color changes to bright red.
- Stomatitis is an inflammation of the oral mucosa.
Sources of vitamin B12
Vitamin B12 is mainly found in animal products: meat, dairy products, fish and seafood. To prevent substance deficiency, it would be useful to include in the menuoffal (liver, kidneys), chicken, lean beef, sea fish, milk, cheeses, eggs and dairy products.
How to take vitamin B12
If a person follows a balanced diet, is not a vegetarian, and does not have concomitant diseases, then he will be able to replenish vitamin B12 reserves with regular food. Taking vitamin supplements is required only if a deficiency of the substance is confirmed by tests. Vitamin B12 preparations come in different forms: capsules, sprays, tablets or injection solutions based on different forms of the substance.
For better absorption, vitamin B12 is recommended to be taken simultaneously with calcium supplements, vitamins B9 and B5. There are also substances with which the vitamin is incompatible: vitamins A, E, B1, B2 and B6, ascorbic acid. Taking these supplements together may reduce their effectiveness or even harm the body.
Overdose
Excess vitamin B12 is excreted in the urine. An overdose may be accompanied by itching of the skin, swelling of the mucous membranes, decreased vision, and the appearance of hallucinations. Therefore, before you start taking vitamin B12, you must visit a doctor and get tested to determine your vitamin level.
