What is Vitamin B12?

Definition and Role: Vitamin B12, also known as cobalamin, is a water-soluble vitamin essential for DNA synthesis, red blood cell formation, and neurological function. It is unique as it contains cobalt and is required in very small amounts.
Source: It is naturally found in animal-derived foods and can be synthesized industrially for supplements and fortified foods.

What types of Vitamin B12 are there and what do they do?

Methylcobalamin: The most active form in the body, crucial for brain health and detoxification.
Adenosylcobalamin: Supports energy production by working in the mitochondria.
Cyanocobalamin: A synthetic form commonly found in supplements; requires conversion in the body.
Hydroxocobalamin: Often used in medical treatments like injections, particularly for B12 deficiencies.

Daily Requirements for Vitamin B12 in all demographics

Infants (0-6 months): 0.4 mcg/day
Children (1-3 years): 0.9 mcg/day
Adolescents (9-13 years): 1.8 mcg/day
Adults: 2.4 mcg/day
Pregnant women: 2.6 mcg/day
Lactating women: 2.8 mcg/day

What does Vitamin B12 do in our body?

Energy Production: Converts food into glucose for energy.
DNA Synthesis: Critical for creating and maintaining DNA.
Neurological Health: Maintains myelin sheaths around nerves, facilitating signal transmission.
Hematopoiesis: Produces healthy red blood cells to prevent anemia.

Symptoms of Vitamin B12 Deficiency

Fatigue and weakness
Tingling or numbness in hands and feet
Memory loss or cognitive difficulties
Depression or mood changes
Glossitis and mouth ulcers
Pale or jaundiced skin

What does Vitamin B12 do for our thyroid pathway?

Thyroid Hormone Conversion: Supports the conversion of inactive T4 to active T3.
Immune System Support: Reduces thyroid-related autoimmune responses by maintaining immune balance.
Energy and Fatigue Relief: Mitigates hypothyroid-related fatigue by improving energy metabolism.

What does Vitamin B12 do for our liver?

Detoxification: Facilitates liver detox pathways by aiding methylation processes.
Fat Metabolism: Prevents fatty liver by supporting lipid metabolism.

What does Vitamin B12 do for our gut?

Supports Gut Lining: Assists in maintaining a healthy gut barrier.
Promotes Microbial Balance: Enhances gut microbiota diversity by improving digestion.

Physical Ailments that affect Vitamin B12

Pernicious Anemia: Autoimmune condition preventing B12 absorption.
Gastrointestinal Disorders: Crohn’s disease, celiac disease, or gastritis impair absorption.
Surgery: Gastric bypass or bowel resection limits B12 absorption.

Food that impacts Vitamin B12

Enhancing Foods: Fermented foods may boost absorption.
Inhibiting Foods: Excess alcohol or processed foods can hinder uptake.

Medications that Impact Vitamin B12

Proton Pump Inhibitors: Reduce stomach acid necessary for B12 absorption.
Metformin: Commonly causes B12 deficiency in long-term use.
Antacids: Impair absorption due to low gastric acidity.

Natural Supplements that negatively impact Vitamin B12

High-Dose Vitamin C: Can degrade B12 if taken together.
Potassium Supplements: May interfere with absorption.

Heavy Metals that Impact Vitamin B12

Lead and Mercury: Disrupt pathways for B12 metabolism and absorption.

Testing for Vitamin B12

Blood Test: Measures serum B12 levels; deficiency is often defined as below 200 pg/mL.
Methylmalonic Acid Test: High levels indicate B12 deficiency.
Homocysteine Levels: Elevated levels suggest a deficiency.

Nutrients Required for Vitamin B12 Absorption

Intrinsic Factor: Secreted by the stomach for B12 uptake.
Calcium: Essential for the final stage of absorption in the small intestine.

Foods high in Vitamin B12

Animal Products: Liver, clams, fish, meat, poultry, eggs, dairy.
Fortified Foods: Plant-based milk, cereals, and nutritional yeast.

A Recipe high in Vitamin B12

**Seafood Frittata**

Ingredients: 2 cups cooked fish & seafood of choice; 3 large eggs; 1/4 cup heavy cream; Salt & Pepper to taste
Instructions: Combine all ingredients in a flan dish and bake in moderate oven until the middle is set - about 40 mins.

Other Random Information about Vitamin B12

Storage: The body stores B12 in the liver for up to 3-5 years.
Deficiency Risk Groups: Vegans, vegetarians, older adults, and people with malabsorption issues.
Sublingual B12: Absorbed under the tongue, bypassing the digestive tract for better uptake.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.

The Thyroid and Vitamin B12