Health benefits of vitamin B12.
what is vitamin b12, cobalamin?
Vitamin b12, known scientifically as cobalamin is one of the 8 B vitamin groups. It is naturally found in animal products. Like other vitamins, it is water soluble and performs many important roles in the well-being of our human body.
It is important to note that the supplement versions of vitamins exist thanks to science. But ensure to consult your doctor before consuming any medicine. If you have any specific health concerns, it’s advisable to consult with a healthcare professional for proper evaluation and guidance.
This article discusses the health benefits of vitamin b12, deficiency symptoms, natural sources of vitamin B12 as well as the side effects of overconsumption.
Important health benefits of vitamin B9: Folate/Folic Acid.
Health benefits of vitamin B12
There are numerous health benefits of vitamin B12 to the human body and mind. Having vitamins in your leal as part of a balanced diet is self-love through healthy living.
Vitamin B12 has many health benefits and these include the following;
Energy production
Like all other B vitamins, one of the many health benefits of vitamin B12 is that it helps the body convert carbohydrates from food into fuel/ energy in the form of glucose. In addition to converting carbohydrates, Cobalamin also aids the metabolism of macronutrients such as proteins and fats.
In converting carbohydrates to glucose, which is the main fuel for energy production in the body, glucose is further metabolized. This is done through a series of chemical reactions called the Krebs cycle or citric acid cycle.
Basically, Vitamin B12 acts as a cofactor for enzymes involved in this cycle which facilitates the breakdown of glucose and the release of energy.
Consuming sufficient levels of vitamin B12 helps support proper energy metabolism. This in turn reduces fatigue and promotes all round vitality.
Red blood cell formation:
Vitamin B12 is necessary for the synthesis of red blood cells in the bone marrow. It aids in the maturation of red blood cells and helps prevent megaloblastic anemia, which results in fatigue, weakness, and shortness of breath.
Interestingly, one of the health benefits of vitamin b12 is that it also works together with folate (vitamin B9) to produce red blood cells. It helps activate folate and convert it into its active form, which is essential for the production of DNA and RNA, the molecules involved in cell growth and division. Hence, proper levels of both vitamin B12 and folate are necessary to prevent abnormalities in red blood cell development.
In addition, Vitamin B12 plays a role in the maturation of red blood cells. During this process, developing red blood cells undergo various changes in structure and function.
Lastly, Vitamin B12 helps in the synthesis of proteins and other components required for the maturation of red blood cells, ensuring they become fully functional and capable of carrying oxygen efficiently.
6 powerful herbs and spices to have in your kitchen for super healthy meals.
Nervous system function
Consuming sufficient levels of vitamin B12 supports proper brain function and helps prevent neurological disorders. Vitamin B12 is involved in the production of myelin, a protective sheath that surrounds nerve fibers and enhances nerve signal transmission. It also helps to maintain the integrity and functionality of the sheath.
Furthermore, Vitamin B12 plays a role in the maintenance and repair of nerve cells. It helps in the synthesis of nucleotides, which are the building blocks of DNA and RNA. These nucleotides are necessary for the production and repair of genetic material in nerve cells, promoting their growth, function, and overall health.
Finally, Vitamin B12 is involved in the synthesis of neurotransmitters such as serotonin, dopamine, and norepinephrine, which are important for mood regulation, cognitive function, and overall brain health. Neurotransmitters are chemical messengers that transmit signals between nerve cells.
Powerful anti-inflammatory tea: Homemade Turmeric tea recipe.
Heart health
One of the interesting health benefits of vitamin b12 is that along with other B vitamins like folate (vitamin B9) and vitamin B6, helps in the breakdown of an amino acid called homocysteine. High levels of homocysteine in the blood have been associated with an increased risk of cardiovascular diseases.
Moreso, Vitamin B12 may contribute to maintaining healthy endothelial function. The endothelium is the inner lining of blood vessels, including those supplying the heart.
It is important to maintain a healthy endothelial function for proper blood flow regulation, blood pressure control, and the prevention of plaque formation in the arteries.
It’s worth noting that while vitamin B12 can contribute to heart health, it is just one factor among many that influence cardiovascular well-being. A balanced and healthy lifestyle that includes a nutritious diet, regular physical activity, avoidance of tobacco use, and management of other cardiovascular risk factors (such as high blood pressure, cholesterol levels, and diabetes) is crucial for overall heart health.
Mood regulation:
B12 is involved in the synthesis of neurotransmitters such as serotonin which is a neurotransmitter that plays a key role in regulating mood, sleep, and appetite. Consuming healthy levels of vitamin B6 support the production of serotonin, which can help improve mood and promote feelings of well-being.
Recall that vitamin B12, and other B vitamins, helps maintain a balance of various neurotransmitters in the brain. Imbalances in neurotransmitters such as serotonin, dopamine, and norepinephrine can contribute to mood disorders like depression and anxiety.
It’s important to note that while B vitamins can contribute to mood regulation, they are not the sole solution for treating mood disorders. Mental health is a complex issue, and factors such as genetics, lifestyle, emotional management, and social support also play significant roles. If you are experiencing persistent mood disturbances or mental health concerns, it is important to seek professional help from a healthcare provider or mental health professional for proper evaluation and treatment. They can provide appropriate guidance and interventions tailored to your specific needs.
Natural sources of vitamin B12
As mentioned earlier, vitamin B12 is naturally found in animal-based foods. Although there are a few natural sources of vitamin B12 that are not derived from animal products. It’s important to note that plant-based sources may not provide enough B12 to meet the recommended daily intake.
Without further ado, here are some natural sources of vitamin B12:
- Meat: Beef, lamb, pork, and poultry, such as chicken and turkey, are excellent sources of vitamin B12.
- Fish and Shellfish: Fish varieties like salmon, trout, tuna, sardines, and shellfish such as clams, mussels, and oysters are rich in vitamin B12.
- Dairy Products: Milk, cheese, yogurt, and other dairy products contain vitamin B12. However, the amount may vary depending on the processing and fortification.
- Eggs: Chicken eggs are a good source of vitamin B12. The highest concentration of B12 is found in the yolk.
- Fortified Foods: Some plant-based foods, such as breakfast cereals, plant-based milk alternatives (soy, almond, rice, etc.), and nutritional yeast, are fortified with vitamin B12.
It’s important to note that while plant-based sources such as fortified foods can contribute to vitamin B12 intake, it is generally recommended for vegans and strict vegetarians to consider B12 supplements or B12-fortified foods to ensure adequate intake.
Consulting a healthcare professional or registered dietitian can provide personalized advice on meeting vitamin B12 requirements based on individual dietary preferences and restrictions.
Vitamin E-rich foods to have in your kitchen!
Signs of vitamin b12 deficiency
There are many health risks that come with nutrient deficiency. It can lead to many life-altering challenges in regard to our physical and mental health. Vitamin B12 deficiency can lead to various symptoms and health issues.
Here are ten common signs your body needs more vitamin B12 intake:
- Fatigue and Weakness: Feeling tired and lacking energy is a common symptom of B12 deficiency.
- Pale or Yellowish Skin: B12 deficiency can cause changes in the appearance of your skin, leading to a pale or yellowish complexion.
- Shortness of Breath and Dizziness: Inadequate B12 levels can affect the production of red blood cells. This can result in shortness of breath and dizziness.
- Tingling and Numbness: B12 deficiency can cause nerve damage or peripheral neuropathy, leading to sensations of tingling, numbness, or a “pins and needles” feeling, particularly in the hands, feet, or legs.
- Changes in Mobility and Coordination: Vitamin B12 is essential for maintaining a healthy nervous system. Deficiency can affect your balance, coordination, and mobility, resulting in difficulty walking or unsteady movements.
- Soreness of the Mouth and Tongue: B12 deficiency can cause soreness, redness, or a smooth appearance of the tongue. It may also lead to mouth ulcers or a burning sensation in the mouth.
- Digestive Issues: Some individuals with B12 deficiency may experience digestive problems such as nausea, diarrhea, or constipation.
- Mood Changes and Depression: Vitamin B12 deficiency can contribute to mood swings, irritability, and even anxiety.
- Cognitive Impairment: B12 deficiency may affect cognitive function, leading to difficulties with memory, concentration, and focus. It can also result in confusion or disorientation.
- Vision Problems: In rare cases, untreated B12 deficiency can lead to optic nerve damage, resulting in blurred or disturbed vision.
Important note: If you experience any of these signs or symptoms, it’s essential to consult a healthcare professional for a proper diagnosis. They can conduct blood tests to determine your B12 levels and recommend appropriate treatment, which may include B12 supplements or dietary changes.
If you enjoyed this article on the health benefits of vitamin B12;
Read related articles
How to make avocado oil in your house, with simple steps.
How to naturally grow your eyelashes.