Vitamin B-12
Updated Nov. 29th, 2017
B12 is a water-soluble B vitamin. Deficiencies of B12 may not be seen for several years because the body can store up to 5 years worth of this vitamin. There are several forms of B12 including cyanocobalamin and methylcobalamin. B12 is required in areas where there is high cell turnover, for example the gastrointestinal tract, bone marrow and nervous system. Thus B12 has been used for the treatment of neurological diseases like multiple sclerosis and depression.
Anemia is a lack of the oxygen carrying ability of red blood cells. B12 regulates blood cell production, with folic acid. Lack of B12 leads to types of anemia where the red blood cells look too large, macrocytic, under the microscope. Supplementing sublingually with B12 reverses this type of anemia. B12 is required for digestion, fertility and the normal growth and development of all cells. It enhances learning and memory, and normalizes sleep patterns.
All of the B vitamins work together and are best used by the body in a B complex, which is why many B complex supplements include a small dose of B12 in them. Most B vitamins are water-soluble and any extra from large doses is flushed out of the body easily, therefore it's best to take lower dosages of the B complex several times a day than one larger dose. Spray or sublingual forms of B vitamins are easily absorbed, as are capsules - if your digestion is healthy, then the tablet form is usually suitable for most people.
If additional supplementation of B12 is needed it can be taken in addition to a B complex. Deficiency of intrinsic factor in the stomach results in the inability of the body to absorb B12. Sublingual formulas are available and are absorbed in the mouth, thereby eliminating the need for intrinsic factor. Methylcobalamin is a form of B12 that is available as a supplement and is easier for the body to use than cyanocobalamin.
B12 is depleted by sedatives, estrogen, oral contraceptives and alcohol. Anti-gout medication, anti-coagulants and potassium supplements block the absorption of B12. Vegetarians that do not consume eggs or dairy products require B12 supplementation. Diets high in protein require more B12 intake.
Vitamin B 12 is such an important vitamin for everyone to be taking! I didn't realize the form mattered so much. I'll make sure I'm taking methylcobalamin from now on!
Mon épouse et moi, tous deux retraités depuis plus de 5 ans maintenant et faisant partie du groupe d'âge de +65 ans, utilisons le Vitamine B-12 quotidiennement. Puisque notre alimentation est très réduite en viande et plus axée sur les légumes, nous constatons un soutien par cette vitamine qui nous a été recommandée.
My wife and I, both retired for over 5 years now and in the 65+ age group, use Vitamin B-12 daily. Since our diet is very reduced in meat and more focused on vegetables, we see support from this vitamin that has been recommended to us.
Bonjour Jean Marie,
La B-12 est quelque chose que la plupart des gens sont pauvres en raison d'un manque d'approvisionnement alimentaire. Les comprimés sublinguaux sont mieux absorbés et la méthylcobalamine est la forme optimale de vitamine B-12. Il fournit également une énergie et une circulation accrues.
Restez en bonne santé et bien
Oh wow, didn't realize that B-12 was needed for fertility! This seems to be a super important vitamin that I didn't even know that I needed until reading this! This article was very helpful with tons of useful information including food sources that you can eat to get B12 and also info about b-complex vitamins. Now with the knowledge from this article, I can help boost up my B12 intake either thru supplementation or food. Great article!
Hello,
Indeed, B12 is an important vitamin, along with all the b vitamins. A lot of people are unfortunately low in vitamin b12 so it's important to ensure you're eating foods where you would get enough or supplementing, sublingual b 12 supplements are great for superior absorption. If you'd like to learn more about the other b vitamins, we have many articles on them as well:
https://www.nationalnutrition.ca/articles/supplements/vitamin-b/
Have a healthy day!
I use this every morning to combat stress.
Hello, Sharon, that's great! Vitamin b-12 is a great way to combat stress and provide energy. Unfortunately many people don't get enough through diet alone so finding quality B12 supplement is needed. We enjoy this one for a well rounded dose of b vitamins:
https://www.nationalnutrition.ca/naturopathic-labs-adaptogenic-b-complex-616mg-60-vcaps.html
B12 deficiency is sneaky especially since it can take a while to set in if smeone has good stores of the vitamin. I knew it was a while but wow-5 years is quite a lot!! As you share in your deficiency symptoms, B12 is important for bone health, red blood cell function, digestion, mood, liver function, vision, cognition, and heart health...that's quite a lot!!! As IBS is present in about 10% of the population by some estimates and the population is aging, B12 deficiency is a real risk...and many people may not know that aspects of their digestion is impaired. Given there is no toxicity associated with B12 supplementation, I feel almost everyone should keep safe with a supplement!!
Hello Rachel,
Indeed, Vitamin B12 deficiency is on the rise due to a lack of nutrients in our soil, and therefore, in our food sources. Sublingual or spray vitamin b12 taken under the tongue offers the best bioavailability when taking these supplements. It's associated with many of the same symptoms of anemia and can cause fatigue amongst the other health concerns you mentioned. There are many different forms of vitamin b12, each offering different benefits and bioavailability. You can learn more about the top form of b12, methylcobalamin, in this article https://www.nationalnutrition.ca/articles/supplements/methylcobamamin/
Stay healthy & well