Vitamin B12, 9 benefits for your health
Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs but cannot make.
It’s found naturally in animal products, but also added to certain foods and available as an oral supplement or injection.
Vitamin B12 has many roles in your body. It aids in the normal function of nerve cells and is necessary for red blood cell formation and DNA synthesis.
For most adults, the Recommended Dietary Allowance (RDI) is 2.4 micrograms (mcg), although it is higher for women who are pregnant or breastfeeding.
Vitamin B12 can benefit your body in impressive ways like boosting your energy, improving your memory and helping to prevent heart disease.
Here are 9 scientifically proven health benefits of vitamin B12.
1. Helps in the formation of red blood cells and prevention of anemia
Vitamin B12 plays a vital role in helping your body produce red blood cells.
Low levels of vitamin B12 cause a reduction in the formation of red blood cells and prevent their proper development.
Healthy red blood cells are small and round, while they become larger and typically oval in cases of vitamin B12 deficiency.
Due to this larger, irregular shape, red blood cells are unable to move from the bone marrow into the bloodstream at an adequate rate, causing megaloblastic anemia.
When you’re anemic, your body doesn’t have enough red blood cells to carry oxygen to your vital organs. This can cause symptoms like fatigue and weakness.
Summary
Vitamin B12 is involved in the formation of red blood cells. When vitamin B12 levels are too low, red blood cell production is disrupted, causing megaloblastic anemia.
2. It can prevent major birth defects
Adequate levels of vitamin B12 are crucial for a healthy pregnancy.
Studies show that a fetus’ brain and nervous system require sufficient levels of B12 from the mother to develop properly.
Vitamin B12 deficiency in the early stages of pregnancy can increase the risk of birth defects such as neural tube defects. In addition, maternal vitamin B12 deficiency may contribute to premature birth or miscarriage.
One study found that women with vitamin B12 levels below 250 mg/dL were three times more likely to give birth to a child with birth defects, compared to those with adequate levels.
For women with vitamin B12 deficiency and levels below 150 mg/dL, the risk was five times higher compared to women with levels above 400 mg/dL.
Summary
Adequate levels of vitamin B12 are essential for a healthy pregnancy. They are important for preventing birth defects in the brain and spinal cord.
3. It can support bone health and prevent osteoporosis
Maintaining adequate levels of vitamin B12 can support bone health.
A study in more than 2,500 adults showed that people with vitamin B12 deficiency also had lower than normal bone mineral density.
Bones with decreased mineral density can become soft and brittle over time, leading to an increased risk of osteoporosis.
Other studies have also shown a link between low levels of vitamin B12 and poor bone health and osteoporosis, especially in women.
Summary
Vitamin B12 can play a vital role in your bone health. Low blood levels of this vitamin have been linked to an increased risk of osteoporosis.
4. May reduce the risk of macular degeneration
Macular degeneration is an eye disease that primarily affects your central vision.
Maintaining adequate levels of vitamin B12 can help prevent the risk of age-related macular degeneration.
Researchers believe that supplementing with vitamin B12 may reduce homocysteine, a type of amino acid found in the bloodstream.
Elevated homocysteine levels have been linked to an increased risk of age-related macular degeneration.
One study involving 5,000 women age 40 and older concluded that supplementing with vitamin B12, along with folic acid and vitamin B6, may reduce this risk.
The group that received these supplements for seven years had fewer cases of macular degeneration compared to the placebo group. The risk of developing any form of the condition was 34% lower, while it was 41% lower for the most severe types.
Ultimately, more studies are needed to fully understand the role of vitamin B12 in promoting vision health and preventing macular degeneration.
Summary
Maintaining adequate levels of vitamin B12 lowers homocysteine levels in the blood. This can help prevent the development of age-related macular degeneration.
5. Can improve mood and symptoms of depression
Vitamin B12 can improve your mood.
The effect of vitamin B12 on mood is not yet fully understood. However, this vitamin plays a vital role in the synthesis and metabolization of serotonin, a chemical responsible for regulating mood.
Therefore, vitamin B12 deficiency can lead to decreased serotonin production, which can cause a depressed mood.
Studies support the use of vitamin B12 supplements to improve symptoms of depression in people who are deficient in this vitamin.
A study in people with depression and low levels of vitamin B12 found that those who received both antidepressants and vitamin B12 were more likely to have improved depressive symptoms, compared to those treated with antidepressants alone.
Another study found that vitamin B12 deficiency was associated with twice the risk of major depression.
Additionally, high levels of vitamin B12 have been linked to better treatment outcomes and a greater likelihood of recovery from major depressive disorder (MDD).
While vitamin B12 supplements can help improve mood and depression in people with a deficiency, research does not currently suggest that they have the same effect in those with normal vitamin B12 levels.
Summary
Vitamin B12 is necessary for the production of serotonin, a chemical responsible for regulating mood. Vitamin B12 supplements may help improve mood in people with an existing deficiency.
6. It can benefit your brain by preventing the loss of neurons
Vitamin B12 deficiency has been linked to memory loss, especially in older adults.
The vitamin may play a role in preventing cerebral atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia.
One study in people with early-stage dementia showed that a combination of vitamin B12 supplements and omega-3 fatty acids slowed mental decline.
Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance. As a result, supplementation with this vitamin can improve memory even in the absence of a clinically diagnosed deficiency.
More research is needed to draw solid conclusions about the effect of vitamin B12 supplements on memory and cognitive function.
Summary
Vitamin B12 can help prevent brain atrophy and memory loss. More research is needed to conclude whether supplementation with this vitamin can improve memory in those without a deficiency.
7. It can give you an energy boost
Vitamin B12 supplements have been touted as the go-to product for an energy boost.
All of the B vitamins play an important role in your body’s energy production, although they don’t necessarily provide energy.
There is currently no scientific evidence to suggest that vitamin B12 supplements can boost energy in those with sufficient levels of this vitamin.
Since vitamin B12 is water-soluble, your body cannot store extra amounts. Any excess passes through your body and is eliminated when you urinate.
On the other hand, if you are significantly deficient in vitamin B12, taking a supplement or increasing your intake will likely improve your energy level.
In fact, one of the most common early signs of vitamin B12 deficiency is fatigue or lack of energy.
Summary
Vitamin B12 is involved in energy production in your body. Taking a supplement can improve your energy level, but only if you are deficient in this vitamin.
8. May improve heart health by lowering homocysteine
Elevated blood levels of the common amino acid homocysteine have been linked to an increased risk of heart disease.
If you are significantly deficient in vitamin B12, your homocysteine levels become elevated.
Studies have shown that vitamin B12 helps lower homocysteine levels, which may reduce the risk of heart disease.
However, there is currently no scientific evidence to confirm that vitamin B12 supplements are effective in this regard.
Therefore, more research is needed to understand the relationship between vitamin B12 and heart health.
Summary
Vitamin B12 can lower blood homocysteine, a type of amino acid that is associated with an increased risk of heart disease. However, research currently does not support the claim that vitamin B12 reduces this risk.
9. Helps in the health of hair, skin and nails
Given vitamin B12’s role in cell production, adequate levels of this vitamin are needed to promote healthy hair, skin and nails.
In fact, low levels of vitamin B12 can cause a number of dermatological symptoms, including hyperpigmentation, nail discoloration, capillary changes, vitiligo (loss of skin color in patches), and angular stomatitis (inflamed, cracked corners of the mouth).
Vitamin B12 supplementation has been shown to improve dermatologic symptoms in people with B12 deficiency.
However, if you are well-nourished and not deficient in this vitamin, taking a supplement is unlikely to improve your skin, nail strength, or hair health.
Summary
Healthy levels of vitamin B12 are important for your hair, skin and nails. However, taking a supplement will likely not improve your health in these areas if your levels are already high enough.
Who is at risk for vitamin B12 deficiency?
It is estimated that 6% of people in the US and UK aged 60 and over are deficient in vitamin B12, while around 20% have low to normal or borderline levels of deficiency.
Vitamin B12 deficiency can occur in two ways. Either your diet lacks adequate amounts or your body is unable to fully absorb it from the food you eat. Those at risk of vitamin B12 deficiency include:
- Older adults
- People with gastrointestinal disorders such as Crohn’s disease or celiac disease
- Those who have had gastrointestinal surgeries, such as bariatric surgery or bowel resection surgery
- People on a strict vegetarian diet
- Those taking metformin for blood sugar control
- Those taking proton pump inhibitors for chronic heartburn
In many older adults, hydrochloric acid secretion in the stomach is reduced, causing a reduction in vitamin B12 absorption.
If your body has difficulty absorbing vitamin B12, your doctor may recommend intramuscular injections of vitamin B12 to increase your levels.
Vitamin B12 is found only naturally in animal products.
Although some vegetable milks or grains have been fortified with vitamin B12, vegan diets are often limited in this vitamin, putting people at risk of deficiency.
If you eat a healthy and varied diet, avoiding a vitamin B12 deficiency should be easy. However, if you think you may be at risk, see a doctor.
Vitamin B12 deficiency most often can be prevented or resolved with oral medications or intramuscular injections.
Summary
Risk factors for vitamin B12 deficiency include a decreased ability to absorb this vitamin due to low hydrochloric acid secretion, certain medications or gastrointestinal illnesses, and surgery. Vegans are also at risk, as B12 is only found in animal products.
Conclusion
Vitamin B12 is a water-soluble vitamin that you must obtain through diet or supplements.
It is responsible for many bodily functions and can benefit your health in many ways, preventing serious birth defects, supporting bone health, improving mood, and maintaining healthy skin and hair.
Getting enough vitamin B12 through your diet is crucial. However, if you struggle to get enough of it or have a condition that affects absorption, supplements are a simple way to increase your vitamin B12 intake.
