What is Vitamin B12?
Vitamin B12, also known as ‘cobalamin‘, is naturally produced by the body in the intestinal microbiota. However, most of the intake comes through diet.
Once consumed, it is absorbed in the stomach thanks to gastric acid and digestive enzymes.
It is then transported in the blood and stored in the liver, brain, pancreas, and heart.
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This vitamin plays several major roles in the body. Thus, it:
- participates in cell renewal and the process of cell division
- involves in DNA synthesis
- supports the production of red blood cells
- contributes to the normal functioning of the nervous and cerebral system
On average, the recommended daily intake is 0.1 to 1 µg per day. Deficiencies are rare but possible in cases of specific diet, malabsorption, or illness, for example.
What are the causes of Vitamin B12 deficiency?
A specific diet
This vitamin is mainly found in animal-based products. Thus, it is found in red meats and offal, shellfish and fatty fish, eggs, and dairy products.
This is why B12 deficiency often affects vegetarians or vegans. Generally speaking, it is common among people who consume little or no meat.
As shown in this study, vegetarians are at high risk of deficiency.
Intestinal malabsorption
The malabsorption syndrome can be caused by inflammation of the small intestine, pancreatitis, infection by a germ or parasite.
It does not allow for proper assimilation and use of Vitamin B12 by the body.
Digestive disorders
Digestive disorders that involve a decrease in gastric acidity can be the cause of a B12 deficiency.
Indeed, for proper absorption, this vitamin requires a sufficient presence of gastric acid. Hypoacidity can therefore decrease its digestive absorption.
Certain drugs that decrease stomach acid secretions. Bacterial infection or age can also explain hypoacidity.
What are the symptoms?
Microcytic Anemia
Cobalamin is directly involved in the formation of red blood cells and hemoglobin.
When it is lacking in the body, the red blood cells formed are less numerous and smaller than normal. This is referred to as microcytic anemia.
This condition results in paleness, fatigue, and shortness of breath during exertion and/or at rest.
Extreme fatigue
Vitamin B12 also plays a role in glucose metabolism, considered as the body’s ‘fuel’. It helps maintain a good energy level and prevent fatigue.
In case of deficiency, you may feel a strong sense of weakness. Dizziness may accompany it, along with vertigo and balance loss.
Stress and anxiety
This vitamin helps maintain nerve balance. Thus, it contributes to mental well-being by limiting stress and anxiety.
A deficiency can be associated with high stress, strong irritability, nervousness, and mood swings. It is sometimes accompanied by a depressive state.
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Cognitive disorders
As shown in this study, a deficit can cause various disorders of the nervous system.
In addition to fatigue, it can cause concentration difficulties or memory problems and even confusion states.
Other symptoms may appear such as:
- loss of appetite
- muscle disorders
- shortness of breath
- sleep disorders
- constipation
- tingling and numbness
What solutions for a Vitamin B12 deficiency?
Favor certain foods
To regain a balanced level, favor certain foods. Among the best food sources of Vitamin B12 are:
- meats and offal (lamb or calf liver)
- shellfish and mollusks (clam, periwinkle, oyster)
- fish (mackerel, sardine, cod, tuna…)
- eggs
- dairy products (yogurt, cheese, milk…)
There are also plant-based sources of vitamin B12, but be cautious about bioavailability. They cannot compensate for a deficiency but can accompany supplementation.
This is particularly the case for :
Supplementation
Supplementation is particularly recommended for vegetarians, vegans, or vegans.
Supplements are available in capsules or tablets, in drops, powder, or even as gummies (chewable gums).
Among the 4 forms of vitamin B12, methylcobalamin and adenosylcobalamin are the most active and the most interesting.
Before any supplementation, seek advice from a doctor.
