Vitamin B12, also known as cobalamin, is essential, meaning that the human body cannot synthesize it on its own.
This means that it must be present in the diet.
Its natural sources are exclusively animal products, which automatically places vegetarians, vegans, and raw foodists at risk of deficiency.
Vitamin B12 performs a number of critically important functions in the body, which determine the degree of danger its deficiency poses to health. And it can be very serious.
In this article, we will discuss the beneficial properties of vitamin B12 and its importance for the human body. Symptoms of its deficiency are discussed here.
Main thoughts:
Vitamin B12 is necessary for maintaining brain and nervous system health
Low levels of vitamin B12 in men and women are associated with a higher risk of bone fractures
What vitamin B12 is needed for in the human body: 7 beneficial properties
1 Involved in the creation of red blood cells
One of the most important functions of vitamin B12 is its involvement in the creation of red blood cells or erythrocytes, which are responsible for transporting oxygen to all organs and tissues in the human body, including muscles and the brain.
It is the red blood cells that give blood its characteristic red color, and such a well-known parameter as hemoglobin, which is determined during a general blood test, directly depends on the concentration of these cells in it.
Insufficient intake of vitamin B12 from food leads to disruption of the process of red blood cell formation in the bone marrow at the DNA level: they increase in size, their shape is distorted, and they cannot enter the bloodstream from the bone marrow, as they are physically unable to overcome the bone barrier.
As a result, a certain type of anemia develops – malignant anemia (Pernicious anemia) and megaloblastic anemia 1,2,20.
In anemia, the organs and tissues of the human body receive insufficient oxygen, which manifests as feelings of muscle weakness, chronic fatigue, and dizziness.
Vitamin B12 is needed by the human body to ensure the formation of red blood cells. A deficiency of vitamin B12 can lead to anemia.
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2 Necessary for the development of a healthy fetus during pregnancy
Vitamin B12 plays a critically important role in the formation of the fetus during pregnancy. In particular, the proper development of the brain and nervous system of the future child depends on its sufficient presence in the mother’s body.
With a deficiency of vitamin B12 in a woman’s body during pregnancy, the risk of giving birth to a child with congenital defects increases, as well as the risk of fetal intrauterine death and miscarriage 3.
According to scientists’ estimates, if the level of vitamin B12 in the mother’s blood during pregnancy is below 250 ng/l, the risk of giving birth to a child with defects is three times higher compared to women whose vitamin B12 levels are normal, i.e., 400 ng/l 4.
A sufficient level of vitamin B12 in a woman’s body is vital for the development of a healthy fetus during pregnancy. Its deficiency significantly increases the risk of congenital defects, miscarriage, and fetal death.
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3 Involved in energy metabolism, combating chronic fatigue
One of the functions of vitamin B12 in the human body, like all B vitamins, is participation in the process of converting carbohydrates, proteins, and fats into energy. This means that its deficiency will manifest as feelings of chronic fatigue and muscle weakness.
There is no basis to believe that the intake of vitamin B12 has an energy-boosting effect on healthy individuals with normal levels of it in their blood 5.
Vitamin B12 is necessary for the production of energy in the human body from food. A deficiency of it results in feelings of fatigue and weakness.
4 Essential for brain and nervous system health
Vitamin B12 plays an important role in the formation of the protective sheath of nerve cells 6. A deficiency in the diet can lead to damage to this sheath, disrupting the functions of the brain and nervous system.
This manifests as memory deterioration, especially in older age, development of dementia, and coordination disorders 6,7. This occurs due to the atrophy of brain cells.
The combined intake of omega-3 fatty acids and vitamin B12 slows the progression of dementia in its early stages 8. Moreover, at low levels of omega-3 in the blood, vitamin B12 is ineffective for this purpose.
Memory can deteriorate even when the level of vitamin B12 in the blood is close to the lower limit of normal. Restoring vitamin B12 levels through the intake of pharmaceutical preparations or foods that contain it in large amounts positively affects memory function.
In cases of vitamin B12 deficiency, peripheral nerve endings are also affected. Damage to nerve cells in them can manifest as tingling sensations in the hands and feet. This is one of the clear symptoms of vitamin B12 deficiency in the body.
Vitamin B12 is necessary for ensuring the health of the brain and nervous system.
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5 Essential for emotional health
The mechanism of this is not fully understood by scientists, but vitamin B12 influences a person’s emotional state. Its deficiency can lead to depression.
One possible explanation is its involvement in the production of the hormone serotonin, known for its role in regulating emotions.
Scientific studies indicate that vitamin B12 deficiency exacerbates depression (by two times) 9, and its intake significantly accelerates recovery from it 10,11.
There is no basis to believe that additional intake of vitamin B12 for the treatment of depression is effective for those individuals whose levels are normal.
An adequate level of vitamin B12 in the human body is associated with greater emotional stability and has an anti-depressive effect.
6 Beneficial for vision
This property also relates to the positive influence of vitamin B12 on the health of nerve cells.
Visual information from the eye is transmitted to the brain via the optic nerve, which can be damaged and lead to vision loss. This condition is called optic neuropathy.
As a vitamin that protects nerve cells, B12 may be useful in preventing vision deterioration due to optic neuropathy.
Additionally, some scientific studies suggest that maintaining an adequate level of vitamin B12 may help prevent a condition known as macular degeneration, which is one of the main causes of vision deterioration in older adults.
The macula is the central area of the retina responsible for sharp color vision. Its degeneration leads to blurred vision, especially in the central part of the visual field, loss of color sensitivity, and contrast 12.
One of the reasons for this may be an increase in the blood level of the amino acid homocysteine 13.
Research indicates that taking vitamin B12 along with folate (vitamin B9) and vitamin B6 reduces the risk of macular degeneration 14.
Vitamin B12 is necessary for maintaining the health of the visual system. It prevents damage to the optic nerve and retinal dystrophy in the central area.
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7 May be beneficial for bone health
In one study involving over 2500 people, researchers demonstrated a correlation between a deficiency of vitamin B12 in the diet and a decrease in bone mineral density 15.
A decrease in bone density increases the risk of osteoporosis, which is supported by multiple scientific data 16,17,18.
Low levels of vitamin B12 in men and women are associated with a higher risk of bone fractures.
The importance of vitamin B12 for athletes
The facts listed above explain the particular importance of maintaining an adequate level of vitamin B12 in the bodies of athletes.
Performance in sports is the result of the coordinated work of muscles and the nervous system. A deficiency of vitamin B12 in the diet affects both.
The supply of oxygen to the muscles is a key factor in muscular endurance. Improving the blood’s transport function for delivering oxygen to the muscles is one of the main principles behind many doping agents. For example, erythropoietin.
With a deficiency of vitamin B12, muscles receive less not only oxygen but also energy, as the very mechanism of energy metabolism is disrupted.
The consequence of impaired nervous system function will be a deterioration in coordination, emotional stability, and, most likely, the electrical conductivity of nerve cells, which means reaction time will also be affected.
In sports, vitamin B12 is needed to ensure endurance, supply energy and oxygen to the muscles, maintain nervous system stability, and improve reaction time and coordination.
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Who is at risk of vitamin B12 deficiency?
The risk of vitamin B12 deficiency is particularly high among the following categories of people 19:
- elderly people – as age increases, the mechanism for absorbing vitamin B12 is impaired;
- strict vegetarians, vegans, raw foodists – due to dietary restrictions: vitamin B12 is found in large quantities only in animal products;
- pregnant women – due to the need to “give” part of the vitamin B12 to the fetus;
- those with impaired absorption of vitamin B12 – as a result of gastrointestinal diseases (Crohn’s disease and celiac disease) or resection of part of the intestine;
- those taking certain medications – which hinder the absorption of vitamin B12 (for example, metformin for blood sugar control).
Conclusion
Vitamin B12 plays an exceptionally important role in the human body.
It is necessary for the normal formation of the fetus during pregnancy, the transport function of blood for delivering oxygen, the health of the nervous system, bone tissue, and vision, as well as emotional stability.
Inadequate intake of vitamin B12 in sports worsens endurance and performance and reduces effectiveness.
