Vitamin B12; why it is so important for the human body?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that belongs to the B vitamin complex. It is essential for the body since it plays an important role in the creation of red blood cells, as well as in cell division. It also contributes to the metabolism of energy in the body and to the normal functioning of the immune system. Vitamin B12 is synthesized by intestinal bacteria; however, it is not stored for a long time and is not absorbed satisfactorily by the human body. For this reason, it is necessary to obtain it from food.
Food sources of vitamin B12 include meat, clams, liver, fish, poultry, eggs, and dairy products. Plant-based options such as nutritional yeast, miso, tofu, spirulina, seaweed, or foods fortified with vitamin B12 (e.g., breakfast cereals and plant-based milks) contain only small amounts, thus vegetarians often struggle to meet the daily recommended intake.
Benefits of vitamin B12
Energy: Vitamin B12 is vital for energy production, which is why fatigue and weakness are often associated with a deficiency. More specifically, the human body uses glucose as “fuel”, and vitamin B12 participates decisively in the conversion of carbohydrates into glucose. In addition, our body uses B12 to convert fatty acids into energy, so its lack can lead to reduced energy production.
Brain function: Vitamin B12 is essential for proper nerve and brain development, which contributes to normal neurological and psychological functions.
Anemia prevention: Vitamin B12 plays a key role in the formation of red blood cells, making it crucial in preventing anemia. In fact, deficiency of vitamin B12 is common in people with anemia.
Strong bones: Adequate intake of vitamin B12 supports bone health. According to a study with more than 2,500 adult participants, people with vitamin B12 deficiency had lower-than-normal bone density, which makes bones more fragile and increases the risk of osteoporosis.
Healthy skin: Like all B vitamins, B12 contributes to healthy skin, hair and nails.
Mental health: Vitamin B12 plays a significant role in the production of serotonin, also known as the “happiness hormone”, along with other brain substances. Several studies demonstrate that people with low B12 levels were more likely to develop depression. On the contrary, satisfactory levels of B12 are likely to aid in better management of the symptoms.
Which are the symptoms of vitamin B12 deficiency?
Vegetarians, people with malabsorption syndromes (e.g., Crohn’s disease, celiac disease, parasites, etc.), those who suffer from anemia or certain immune disorders (e.g., lupus, disease Graves) and the elderly (especially those who face difficulties in feeding) have an increased chance of vitamin B12 deficiency. Fatigue, headache and weakness or faintness are the most common symptoms of its deficiency. Other possible symptoms are numbness or tingling in the extremities (hands and feet), brain function disorders (blurry thinking, depression, memory loss, etc.), contingent vision disorders and muscle weakness or difficulty in walking.
In short, vitamin B12 is essential for many basic functions of the human body. Include foods rich in B12 in your daily diet. If you are vegetarian, choose foods fortified with vitamin B12 and -for better results- consult a nutritionist. In case you feel intense fatigue or face any symptom linked to its lack, visit your doctor and schedule a medical inspection to check the levels of vitamin B12 in your body.