Vitamin B12, also known as cobalamin, plays a critical role in maintaining the health of the nervous system, producing red blood cells, and DNA synthesis¹². It is found naturally in animal foods such as meats, fish, eggs, and dairy products, but it can also be taken as a dietary supplement¹.

Key Points about Vitamin B12:

1. Forms of Vitamin B12: The two primary forms used in supplements are methylcobalamin and cyanocobalamin. Methylcobalamin is directly usable by the human body, while cyanocobalamin must be converted¹³.

2. Deficiency: Common causes of Vitamin B12 deficiency include inadequate dietary intake (especially in vegetarians/vegans), absorption issues (e.g., pernicious anemia, gastrointestinal disorders), and prolonged use of certain medications such as metformin⁴⁵.

3. Supplementation:

   • Oral Supplements: Typical over-the-counter tablets range from 50 to 1,000 micrograms. Higher doses are often used to treat deficiencies, though only a small percentage is absorbed due to intrinsic factor limitations¹⁶.
   • Injections: Used in severe deficiency cases, particularly those involving absorption problems¹.

4. Benefits:

   • Nerve Function: Vitamin B12 plays a role in maintaining nerve cells and overall neurological health¹⁶.
   • Red Blood Cell Production: Essential for the proper formation of red blood cells, thereby preventing types of anemia¹.
   • Homocysteine Regulation: Helps to break down homocysteine, which is associated with heart disease risk³.

Considerations:

• Absorption Issues: Older adults and individuals with gastrointestinal issues may need higher doses or alternative delivery methods like injections¹⁴.
• Potential Benefits for Specific Conditions: There are studies suggesting potential benefits in conditions like diabetic neuropathy and chronic fatigue syndrome, although more research is needed⁶.

If you need help finding products containing Vitamin B12, let me know!

Footnotes

1. Mayo Clinic ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸

2. Office of Dietary Supplements ↩

3. Harvard Nutrition Source ↩ ↩²

4. NHS ↩ ↩²

5. PubMed ↩

6. Examine.com ↩ ↩² ↩³