Benefits of Vitamin B12 in the body
B12 deficiency can be due to lack of B12 in the diet, it’s most common in vegan or diets low in dairy, meat, fish and eggs (1). B12 deficiency can also occur due tomalabsorption, this can be due togut dysfunction or surgery (2, 3) or the lack ofintrinsic factor (a protein that helps the body absorb vitamin B12) (4), which becomes more common with age.
Boost energy levels
Due to its role in cellularenergy production it recognised for the benefit in overall energy levels and reducing fatigue (5).
Heart health
In combination with folic acid and B6, B12 it may reduce levels of homocysteine (6). Homocysteine is considered a risk factor in development of diseases of the cardiovascular system including blocked arteries, heart attack and strokes.
Nervous system
Vitamin B12 has a central role in the normal functions of the brain andnervous system(6). Preliminary studies those with low B12 serum levels are at risk of depression and anxiety, equally treating those withdepression (7) and low B12 with supplementation helps with thedepressive symptoms (8)
Immune system
Vitamin B12 is needed for balance of theimmune system (5). More recently studies have shown that it may be helpful when fighting viruses such asCOVID-19 (9).
Why evity's form of B12 is superior
Methylcobalamin is a naturally occurring, highly bioavailable and active form of B12. In other words its a form the body can absorb efficiently and then use easily where it is needed. Other brands use cyanocobalamin, a synthetic form, more commonly used in supplements and food fortification, its of much poorer quality (9).
Foods rich in vitamin B12
Shellfish have the highest density of B12, followed by meats (try to choose organic and grass fed) such as beef, chicken, pork, lamb and fish including mackerel, tuna and salmon. Eggs and dairy are also a good sources. B12 fortified foods including cereals, soy milk and tofu, but be wary of a poor quality synthetic form as the additive.
Daily recommended intake of vitamin B12
The NRV (nutrient reference value) level needed for daily health is 2.5mcg.
10-30% of over 50s suffer malabsorption so are recommended to supplement with between 25-100mcg.
Latest research of B12
B12 and pain management
A high dose of B12 may supportnerve regeneration and down regulation of pain signalling pathways in the body. This may have benefits for conditions such as back pain and neuralgia (11).
B12 and depression
Low levels in combination with other nutrition driven led factors have been linked withdepression (12, 13, 14), so supplementing may help to an improvement for peoplesuffering.
B12 and Metabolic syndrome
Metabolic syndrome is the term given to a collection of In combination with folate to help prevent insulin resistance, inflammation and homocysteine levels via healthy methylation pathways (15).
Problems with overdose
As a water soluble vitamin, there is little chance of overdose. The daily upper tolerable limit is 2000mg.
References
- https://www.nature.com/articles/ejcn201446
- https://pubmed.ncbi.nlm.nih.gov/33601391/
- https://journals.iupui.edu/index.php/IMPRS/article/view/22706
- https://www.haematologica.org/article/view/4210
- https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2009.1223
- https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1756
- https://www.nature.com/articles/ejcn201797
- https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3856388/
- https://academic.oup.com/nutritionreviews/article/80/3/561/6427480?login=false
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312744/
- https://europepmc.org/article/med/30700078
- https://acamh.onlinelibrary.wiley.com/doi/abs/10.1111/camh.12387
- https://scholar.google.co.uk/scholar?hl=en&as_sdt=0%2C5&as_ylo=2018&q=b12+depression&oq=b12+depress
- https://academic.oup.com/nutritionreviews/article-abstract/80/3/351/6257892?login=false
- https://www.cureus.com/articles/73145-role-of-vitamin-b12-and-folate-in-metabolic-syndrome
