Understanding the Benefits of Vitamin B12
Medically reviewed and edited by Vitamin B12 is well-known for its ability to boost energy levels and support brain health. But did you know this nutrient is also important for other bodily functions?
Understanding the role of vitamin B12 and how it affects the body is essential for maintaining your overall health.
In this article, we’ll look at everything you need to know about vitamin B12, including its benefits, foods rich in this nutrient, and how to use supplements effectively.
What is the Role of Vitamin B12 in the Body?
Vitamin B12 — also known as cobalamin — is a B complex vitamin water-soluble vitamin that plays an important role in various bodily functions.
Although you only require small amounts of this nutrient, vitamin B12 helps support essential systems like red blood cell formation and energy production.
We’ll look at the other benefits of vitamin B12 in the section below.
6 Surprising Benefits of Vitamin B12
Supports cognitive and mental health
Various studies have shown that vitamin B12 can improve mood and lower the risk factors for mental health issues.
This is due to vitamin B12 aiding in the production of myelin, a protective fiber surrounding essential nerves.
Myelin is also crucial for proper nerve transmission, allowing signals to be sent efficiently from the brain to the body.
Vitamin B12 also helps support the production of neurotransmitters like serotonin and dopamine — which are essential for regulating mood — to reduce symptoms of anxiety and depression.
Promotes heart health
Vitamin B12 can affect the homocysteine levels in the heart to support your cardiovascular health.
Homocysteine is a compound found in the blood. Elevated levels of this substance have been associated with oxidative damage and cardiovascular disease.
B12 can convert homocysteine to methionine — an amino acid that protects the body from free radical damage — for improved heart health.
Converting homocysteine also helps to protect the cardiovascular system from damage, which lowers your risk of heart disease.
Supports healthy eyes
Some studies have linked adequate vitamin B12 levels to a reduced risk of common eye diseases that affect your vision — such as macular degeneration.
Many of these diseases are linked to elevated levels of homocysteine, a compound that can damage various parts of the body, including your eyes.
Since vitamin B12 can lower homocysteine levels by converting it to methionine — which protects the body from damage — it can help support eye health.
Supports a healthy pregnancy
During pregnancy, the body’s demand for vitamin B12 increases significantly. This is because various B vitamins are crucial for helping the fetus’ major organs develop properly.
Adequate B12 levels are also essential for preventing neural tube defects and other developmental abnormalities in unborn babies.
Enhances skin, hair, and nail health
Vitamin B12 has been linked to skin, hair, and nail health. It helps promote the production of new cells, which is essential for growth and regeneration.
This can help reduce issues like hyperpigmentation, which occurs when damaged skin cells produce too much pigment and form a dark spot.
Faster cell growth and regeneration can also help strengthen the hair and nails, combating brittleness that may cause breakage.
Boosts energy levels and reduces fatigue
Vitamin B12 plays an important role in the body’s energy production process by helping to convert nutrients into fuel.
When vitamin B12 levels are good, your body can convert these nutrients more efficiently to fight fatigue and weakness.
This helps to maintain energy levels throughout the day, preventing midday crashes and tiredness.
Signs You Might Be Deficient in Vitamin B12
A deficiency in vitamin B12 can occur if you consistently consume less of this nutrient than your body needs.
The recommended daily intake (RDI) of vitamin B12 is 2.4 micrograms (mcg) for men and women.
Consuming less than this for a prolonged period can cause issues like:
Neurological symptoms: Studies have shown that low levels of vitamin B12 can cause issues like memory loss, cognitive decline, and psychiatric disorders. This can contribute to an increased risk of diseases like dementia and Alzheimer’s.
Persistent fatigue and weakness: One of the most common signs of a vitamin B12 deficiency is a persistent feeling of tiredness despite getting enough sleep. When B12 levels are low, it can lead to a lack of oxygen in the body which can cause you to feel weak.
Pale or jaundiced skin: Low vitamin B12 levels can cause issues with red blood cell production, leading to megaloblastic anemia. This condition causes red blood cells to break down more easily, leading to a release of bilirubin — a substance that causes a yellowish hue.
Numbness and tingling in your hands and feet: A B12 deficiency can result in nerve damage, causing symptoms like numbness, tingling, or a pins-and-needles sensation in the hands and feet. This is called peripheral neuropathy and it worsens over time if left untreated, leading to more severe nerve damage.
Breathlessness or dizziness: A B12 deficiency can cause a reduced number of red blood cells, which may cause breathlessness and dizziness — especially during physical activity. This happens because your body is struggling to transport enough oxygen to your organs.
Key Point: What Happens If You Leave a Vitamin B12 Deficiency Untreated?
If a vitamin B12 deficiency is not addressed, it can lead to serious health issues.
Initially, you may experience fatigue, weakness, and memory problems. As the deficiency progresses, it can cause neurological damage, leading to numbness in the hands and feet, balance issues, and difficulty walking.
Cognitive functions can also be affected, increasing your risk of dementia and mental health disorders like depression and anxiety.
In severe cases, untreated B12 deficiency can result in megaloblastic anemia, where the body produces abnormally large and dysfunctional red blood cells.
This can lead to significant health complications, including heart problems and vision loss.
Top 3 Common Food Sources of Vitamin B12 and How to Include Them in Your Diet
Shellfish
Shellfish — such as clams, mussels, and oysters — are rich sources of vitamin B12, with just a small serving providing the RDA you need.
You can enjoy shellfish in a variety of ways, including steamed, grilled, or added to pasta dishes.
Clam and seafood chowder or stews are also delicious ways to incorporate these foods into your diet.
Dairy products
Dairy products — like milk, cheese, and yogurt — are great sources of vitamin B12, especially for vegetarians or those with shellfish allergies.
These products are great sources of calcium and other important nutrients that support your overall health.
You can incorporate dairy products into your diet by starting your day with a bowl of yogurt or enjoying a glass of milk with your breakfast.
Add cheese to sandwiches or omelets, or make dairy-based sauces for pasta dishes and casseroles.
Egg yolks
Egg yolks contain small amounts of vitamin B12 that can help you meet your daily intake. They are versatile and easy to include in various meals throughout the day.
For example, you can enjoy scrambled or poached eggs for breakfast or add a boiled egg to a lunchtime salad.
What You Should Know About Vitamin B12 Supplements
Vitamin B12 supplements can help you meet your daily needs, especially if you have dietary restrictions or absorption issues.
For example, older adults and those following a vegetarian or vegan diet, vitamin supplements are particularly important since dietary sources of B12 are primarily found in animal foods.
These supplements are available in various forms, including injections for individuals with severe B12 deficiencies.
Regular vitamin supplementation can prevent your risk of deficiency, which can help you avoid serious health issues — like pernicious anemia, nerve damage, and mild cognitive impairment.
Always consult a healthcare provider to determine the right dosage and form for your specific needs.
Prevalence and Risk Factors for Vitamin B12 Overdose
Consuming too much vitamin B12 is unlikely to harm you because it is a water-soluble vitamin. This means that, like with other B vitamins, your body excretes any excess through urine.
Unlike fat-soluble vitamins, B12 does not accumulate in the body to reach toxic levels, and most people can tolerate high doses of B12 without adverse effects.
However, in rare cases, individuals may experience mild side effects — like acne, headaches, or gastrointestinal discomfort — when taking very high doses of vitamin B12.
Although B12 toxicity is unlikely, always consult with a healthcare provider before taking doses that exceed the RDI, especially if you have underlying health conditions.
Take Control of Your Vitamin Intake with LifeMD
If you’re looking for more information on how to improve your vitamin intake to better support your overall well-being, LifeMD has got you covered.
Our team can connect you to medical professionals who can guide you on healthy habits — all from the comfort of your home.
Make an appointment with LifeMD to take control of your health today.
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