Vitamin B-12 is a water-soluble vitamin and is one of the eight B vitamins. B-12 occurs naturally in animal products (eggs, milk, meat, fish, and shellfish) but is difficult to obtain through vegetables and fruits. Vitamin B-12 is produced exclusively by bacteria and single-celled microbes, which are the only living organisms that have the enzymes needed for its synthesis. In fact, vitamin B-12 has the most complex chemical structure of all vitamins.
Why is B-12 important for your health?
Vitamin B-12 is an essential vitamin. This means that the body cannot produce it on its own and must obtain it through food or supplements. B-12 is sometimes called the "energy vitamin" as it has several important roles in processes that produce energy in the body. Virtually all cells in the body need vitamin B-12.
The four forms of vitamin B-12
There are four forms of vitamin B-12.
1. Hydroxycobalamin
Hydroxycobalamin (hydroxocobalamin), also known as vitamin B-12a, is naturally produced by bacteria. Hydroxycobalamin converts to methylcobalamin and adenosylcobalamin in the body. This type of B-12 is found in Global Healing's Triblend product, which is unusual.
2. Methylcobalamin
Methylcobalamin is an active form of B-12 and the most bioavailable form in the human body. Being the most bioavailable means, in other words, that it is easiest for your body to absorb and use. Methylcobalamin easily crosses the blood-brain barrier to protect the brain and nerve cells. It also helps convert homocysteine to methionine, which is important because high homocysteine levels are linked to various negative health conditions. This type of B-12 is found in all the B-12 products we sell.
3. Adenosylcobalamin
Adenosylcobalamin (5-deoxyadenosylcobalamin) is an active form of B-12. Some brands have managed to produce adenosylcobalamin in a stable, liquid form, such as this liquid B-12 from Global Healing and this liquid B-12 from Nature Provides.
Pureness also offers this type in a chewable tablet form.
4. Cyanocobalamin
Cyanocobalamin is a form of B-12 that is lab-synthesized, making it the cheapest option to use in supplements. It is not the best alternative and a good reason to spend a little more money on your B-12 supplement. Cyanocobalamin also needs to be converted in the liver to active forms of vitamin B12. Cyanocobalamin does not occur naturally in food, unlike the three other vitamin B12 forms. Methylcobalamin is found primarily in meat, while hydroxycobalamin and adenosylcobalamin are mainly found in dairy products and eggs.
What does vitamin B-12 do for the body?
B-12 contributes to:
Normal energy metabolism.
Normal functioning of the nervous system.
Normal homocysteine metabolism.
Normal psychological function.
Normal formation of red blood cells.
Normal function of the immune system.
Reducing fatigue and exhaustion.
Has a role in the cell division process.
Vitamin B-12 supports many important body functions
The body uses B-12 for cell metabolism and cell division. B-12 helps cells produce hemoglobin, an iron-containing protein that transports oxygen throughout the body in red blood cells. In the form of methylcobalamin, B-12 helps the body synthesize proteins, DNA, RNA, lipids, and hormones. People often take B-12 to increase energy because it is a coenzyme used during the Krebs cycle, which is the process through which the body produces energy.Vitamin B-12 is important for brain health, including cognitive function and memory. A white, fatty substance called myelin protects brain cells from free radicals and other toxins. Vitamin B12 deficiency leads to impaired brain and nerve function due to decreased production and maintenance of myelin. When deficient in vitamin B12, folic acid, and vitamin B6, the amount of homocysteine can increase in the body. This can also be influenced by the MTHFR gene called C677T and A1298C. However, very high levels of homocysteine often also have causes such as poor diet, smoking, obesity, problems regulating blood sugar, and thyroid issues.
Do you need B-12 supplements?
For most people, the answer is yes – at least during certain periods in life we need B-12 supplements to replenish our stores. Vegetarians & vegans have a somewhat higher risk of B-12 deficiency, but it's more common than people think even for those who eat animal products. After age 60, it's very common to need daily B-12 supplements for the rest of your life.
Why do people become deficient?
Vitamin B-12 deficiency can be caused by insufficient stomach acid and low production of Intrinsic Factor (IF), enzyme deficiency, inflammation or other diseases in the digestive tract such as Crohn's disease, gluten intolerance, high alcohol consumption, genetic predisposition, or being vegan.
The absorption of vitamin B-12 requires Intrinsic Factor (IF) produced in the stomach as well as adequate levels of stomach acid. If you take medications such as proton pump inhibitors like Losec, there's a high chance you have insufficient stomach acid.Early deficiency symptoms can include tingling sensations, difficulty walking, leg prickling, memory loss, cognitive dysfunction, numbness, issues with mucous membranes, tinnitus, bleeding gums, cracked corners of the mouth, coordination disorders, decreased mood, and reduced appetite.
It can take several years before symptoms indicating B12 deficiency appear, so it takes time for the body's reserves to become depleted. In the long term, this can lead to serious symptoms, so the earlier you address this problem, the better.
Do B-12 supplements really work?
Yes, they do.
Vitamin B-12 found in supplements is absorbed just like B-12 from animal foods.
If you have a deficiency, it may be beneficial to take a high dose of concentrated supplement containing only B-12 for a period.
Otherwise, it's a good idea to take a good B-complex daily to get all B vitamins simultaneously or a multivitamin that contains enough for daily maintenance.
