Vitamin B12: Benefits and Sources


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Vitamin B12: Benefits and Sources
Vitamin B12: Benefits and Sources

Vitamin B12, also known as cobalamin, is one of the basic vitamins of the human body and is instrumental in preserving the normal function of neurons, the production of red blood cells and DNA.

Vitamin B12 is one of the vitamins dissolved in water, i.e. it dissolves in water and can be transmitted through the bloodstream, and any excess vitamin B12 is subtracted into the urine.

The body can store vitamin B12 for up to four years, but the body cannot produce it, but it must be obtained from its natural or industrial sources. Vitamin B12 absorption depends on two factors:

Hydrochloric Acid: The hydrochloric acid in the stomach separates vitamin B12 from the protein to which vitamin B12 is associated in food.
Intrinsic Factor: Vitamin B12 combines with a protein made by the stomach called internal factor, so the body can absorb it. But some individuals’ bodies cannot absorb vitamin B12 from their natural sources, due to the absence of the internal factor and their body’s inability to form it as a result of a pathological condition called malignant anaemia.

Learn in this article about the answer to the question of what is vitamin B12, what are the benefits of vitamin B12, its damage and side symptoms.

Read in this article
1-Sources of Vitamin B12
2-Benefits of Vitamin B21
3-The role of vitamin B12 in disease prevention
4-Vitamin B12 and weight
5-Daily recommended vitamin B12 dosage

Sources of Vitamin B12
Animal sources are the only natural sources of vitamin B12, as this vitamin is not naturally found in plant sources unless it is subsidized in an additional way, such as vitamin B12 fortified breakfast cereals.

  • Animal products with vitamin B12 include:
  • meat.
  • Fish.
  • eggs, milk, various dairy products.

Vitamin B12 supplements are found in various pharmaceutical forms, such as vitamin B12 pills, or B12 injections, and B12 pills are also found under the tongue

Read Also : What are the benefits of vitamin B compound for hair and grey?

Benefits of Vitamin B12
Vitamin B12 promotes body health in many ways, and plays a key role in metabolism for its role in fatty acid manufacturing 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 a decrease in red blood cell formation or prevents them from growing properly, causing the development of enormous aromatic anemia.
  • Keeping the nervous system healthy: Vitamin B12 is one of the most important vitamins necessary for the brain and nervous system to function well, and has a role in preventing brain atrophy and nerve cell loss especially in the elderly, thereby maintaining memory strength and reducing the risk of Alzheimer’s disease or dementia.
  • Bone Health Support and Osteoporosis Prevention: Low vitamin B12 level in the body increases the risk of mineral deficiency in bones and thus increases the risk of fractures and the development of fragility. But the results of studies are still not conclusive about the benefits of vitamin B12 for bones.
  • Mood improvement and depressive symptoms relief: Vitamin B12 plays a vital role in the manufacture and metabolism of serotonin, which is one of the main chemicals in the brain responsible for mood regulation. Therefore, vitamin B12 deficiency in many individuals may be one of the causes of mood swings and depression.
  • Prevention of birth defects: The holder is recommended to have a dose of vitamin B12 higher than the recommended daily quota for non-pregnant people, for its role in preventing birth defects in the brain and spinal cord, such as neural tube defects and an undeveloped skull. A shortage of 12 is also associated with abortions and premature childbirth. [3] [4] [5]
    Of the benefits of vitamin B12, which can be observed in cases of compensation for B12 deficiency in the body:
  • Promote hair, nail and skin health.
  • Enhance energy and reduce fatigue and fatigue symptoms.
  • Relieving limb pain or feeling numb, for its role in nerve feeding

The role of vitamin B12 in disease prevention
Several studies and research have pointed to the potential role of vitamin B12 in preventing many diseases, including:

  • Eczema: Vitamin B12 may help fight eczema, as a 2004 study published in the British Journal of Dermatology showed that when using a placebo and cream containing vitamin B12 with a group of 49 eczema patients for eight weeks, individuals who used vitamin B12 showed a greater reduction in eczema severity than people who used placebo.
  • Heart disease: Taking vitamin B12 plus folic acid daily at specific doses can reduce homocysteine, an amino acid that is a risk factor, increases the likelihood of heart disease if it exists at 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 certain cancers, as well as folic acid, thiamine, and vitamin B2.

Read Also : Vitamin B compound for weight gain

Vitamin B12 and weight
Vitamin B12 is not likely to affect weight gain or loss, as although some observational studies have indicated the likelihood of weight gain in some people with vitamin B12 deficiency. However, other studies have shown that low vitamin B12 causes some to lose appetite, thus losing some weight.

Current evidence therefore does not demonstrate that vitamin B12 plays a role in influencing weight either by increase or decrease.

Daily recommended vitamin B12 dosage
The recommended daily share of vitamin B12 depends on age, and on health status. Here is the average daily vitamin B12 dose for different ages and categories:

  • From birth to 6 months of age: 0.4 ug.
  • Infants from the age of 7 months – 12 months: 0.5 ug
  • Children 1-3 years of age: 0.9 ug.
  • Children 4-8 years of age: 1.2 ug.
  • Children 9-13 years of age: 1.8 ug.
  • Males and females over 14 years of age: 2.4 ug.Pregnant women: 2.6 ug.
  • Nursing women: 2.8 ug. [6]


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