All About Vitamin B12 (Cobalamin): Functions, Sources, Importance for Health and Wellbeing

Vitamin B12, also called cobalamin, is an essential vitamin for our body. Its absorption can be disturbed by alcohol consumption, even moderate, thus increasing the risk of deficiency. Mainly present in products of animal origin, vitamin B12 plays a crucial role in DNA synthesis, the production of red blood cells and the functioning of the nervous system. A B12 deficiency can lead to anemia, fatigue, weakness, concentration problems and neurological disorders. It is also important to note that older people may require higher intakes of vitamin B12 to avoid deficiency.

What is Vitamin B12?

Vitamin B12, also called cobalamin, is an essential vitamin for the human body. It plays a vital role in many bodily functions, including red blood cell formation, nervous system function, DNA synthesis, and protein and fat metabolism. Cobalamin is unique among vitamins because it contains a metal ion, cobalt ^[1] .

Unlike other vitamins, it is not abundantly found in plants or fruits, but is widely available in animal products. Vegetarians and especially vegans are therefore more likely to have a vitamin B12 deficiency, unless they take dietary supplements or consume foods fortified with vitamin B12 ^[2] .

The absorption of vitamin B12 in the body is a complex process and requires the presence of a protein called intrinsic factor, produced by the stomach. Conditions that affect intrinsic factor production or cobalamin absorption in the gut, such as Crohn's disease, celiac disease, or bariatric surgery, can lead to vitamin B12 deficiency ^[3] .

Scientific references on vitamin B12:

1. Green R. Vitamin B12 deficiency from the perspective of a practicing hematologist. Blood, 2017; 129(19): 2603-2611. DOI: 10.1182/blood-2016-10-569186.
2. Pawlak R, Parrott SJ, Raj S, Cullum-Dugan D, Lucus D. How prevalent is vitamin B12 deficiency among vegetarians? Nutrition Reviews, 2013; 71(2): 110-117. DOI: 10.1111/nure.12001.
3. Stable SP. Vitamin B12 Deficiency. New England Journal of Medicine, 2013; 368: 149-160. DOI: 10.1056/NEJMcp1113996.

What does vitamin B12 do in our body?

It plays a crucial role in various bodily functions. One of its main roles is to help in the formation of healthy red blood cells. These cells are responsible for transporting oxygen around the body, which is essential for our survival and well-being ^[1] .

In addition, it plays an important role in the functioning of the nervous system. It is necessary for the synthesis of myelin, a substance that surrounds and protects the nerves. Without it, myelin is degraded, which can lead to neurological problems ^[2] .

It is also essential for the synthesis of DNA, the genetic material of all cells. Therefore, cobalamin deficiency can affect cell growth and repair ^[3] .

Finally, it is involved in the metabolism of proteins and fats, thus contributing to the conversion of these nutrients into energy ^[4] .

Scientific references on the role in our body:

1. Savage, DG, & Lindenbaum, J. (1994). Anemia in alcoholics. Medicine, 73(3), 171-180.
2. Scalabrino, G. (2009). The multi-faceted basis of vitamin B12 (cobalamin) neurotrophism in adult central nervous system: Lessons learned from its deficiency. Progress in Neurobiology, 88(3), 203-220. DOI:10.1016/j.pneurobio.2009.04.004.
3. Stabler, SP (2013). Vitamin B12 deficiency. New England Journal of Medicine, 368(2), 149-160. DOI: 10.1056/NEJMcp1113996.
4. Froese, DS, & Gravel, RA (2010). Genetic disorders of vitamin B12 metabolism: eight complementation groups – eight genes. Expert Reviews in Molecular Medicine, 12, e37. DOI: 10.1017/S1462399410001667.

What foods are rich in vitamin B12?

It is mainly present in foods of animal origin. Here are some food sources rich in vitamin B12:

1. Animal products: Meat, especially beef and poultry, is an important source of vitamin B12. Dairy products like milk, cheese, and yogurt are also high in cobalamin ^[1] .
2. Seafood: Oily fish like salmon, tuna, and trout are rich in vitamin B12. Shellfish such as crabs, shrimp and oysters are also good sources ^[2] .
3. Eggs: Eggs, especially the egg yolk, contain vitamin B12 ^[3] .
4. Fortified foods: Some plant foods are fortified with vitamin B12, such as breakfast cereals and soy or almond milk ^[4] .

Scientific referencesfoods rich in B12:

1. Watanabe, F. (2007). Vitamin B12 sources and bioavailability. Experimental Biology and Medicine, 232(10), 1266-1274.
2. Dietary Supplement Fact Sheet: Vitamin B12. National Institutes of Health. Retrieved from: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
3. Herrmann, W., & Obeid, R. (2012). Causes and early diagnosis of vitamin B12 deficiency. Deutsches Ärzteblatt International, 109(40), 670.
4. Anthony, AC (2003). Vegetarianism and vitamin B-12 (cobalamin) deficiency. The American Journal of Clinical Nutrition, 78(1), 3-6.

What are the symptoms of vitamin B12 deficiency?

Cobalamin deficiency can lead to various symptoms. These symptoms can vary depending on the severity of the deficiency. Here are some common symptoms:

• Fatigue: One of the first symptoms of vitamin B12 deficiency can be feeling tired or weak ^[1] .
• Anemia: Vitamin B12 deficiency can cause pernicious anemia, a condition in which the body is unable to produce enough healthy red blood cells ^[2] .
• Neurological issues: Memory problems, poor coordination, numbness or tingling in the hands and feet can be signs of vitamin B12 deficiency ^[3] .
• Digestive problems: Cobalamin deficiency can lead to problems such as constipation, loss of appetite, or weight loss ^[4] .

Scientific references of deficiency symptoms:

1. Stabler, SP (2013). Clinical practice. Vitamin B12 deficiency. The New England journal of medicine, 368(2), 149-160.
2. Briani, C., Dalla Torre, C., Citton, V., Manara, R., Pompanin, S., Binotto, G., & Adami, F. (2013). Cobalamin deficiency: clinical picture and radiological findings. Nutrients, 5(11), 4521-4539.
3. Langan, RC, & Goodbred, AJ (2017). Vitamin B12 deficiency: recognition and management. American family physician, 96(6), 384-389.
4. Andrés, E., & Serraj, K. (2012). Optimal management of pernicious anemia. Journal of blood medicine, 3, 97.

What causes vitamin B12 deficiency?

Several factors can cause vitamin B12 deficiency. Here are some of the most common:

1. Diet low in vitamin B12: People who follow a strict vegan diet or consume few animal foods may not get enough cobalamin ^[1] .
2. Malabsorption: Certain conditions, such as Crohn's disease, celiac disease, or atrophic gastritis, can affect the absorption of vitamin B12 in the gut ^[2] .
3. Age: Older people may have more difficulty absorbing vitamin B12 ^[3] .
4. Bariatric surgery: Operations that remove or bypass part of the stomach or intestine can reduce the absorption of vitamin B12 ^[4] .

Scientific references of causes of a B12 deficiency:

1. Pawlak, R., Parrott, SJ, Raj, S., Cullum-Dugan, D., & Lucus, D. (2013). How prevalent is vitamin B12 deficiency among vegetarians?. Nutrition reviews, 71(2), 110-117.
2. Hallert, C., Grant, C., Grehn, S., Grännö, C., Hultén, S., Midhagen, G., ... & Valdimarsson, T. (2002). Evidence of poor vitamin status in celiac patients on a gluten‐free diet for 10 years. Alimentary pharmacology & therapeutics, 16(7), 1333-1339.
3. Andrès, E., Loukili, NH, Noel, E., Kaltenbach, G., Abdelgheni, MB, Perrin, AE, ... & Blicklé, JF (2004). Vitamin B12 (cobalamin) deficiency in elderly patients. Cmaj, 171(3), 251-259.
4. Mechanick, JI, Youdim, A., Jones, DB, Garvey, WT, Hurley, DL, McMahon, MM, ... & Dixon, JB (2013). Clinical practice guidelines for the perioperative nutritional, metabolic, and nonsurgical support of the bariatric surgery patient—2013 update: co-sponsored by American Association of Clinical Endocrinologists, The Obesity Society, and American Society for Metabolic & Bariatric Surgery. Obesity, 21(S1), S1-S27.

Does Alcohol Affect the Absorption of Vitamin B12?

Cobalamin, known as vitamin B12, is an essential vitamin that plays a crucial role in the proper functioning of our body. Mainly present in products of animal origin such as meat, dairy products and eggs, it is involved in vital biological processes such as DNA synthesis, the production of red blood cells and the optimal functioning of the nervous system.

However, it is important to note that alcohol addiction , even if the consumption seems mild, can affect the absorption and use of this vitamin by the body. This is because alcohol can interfere with the absorption of cobalamin in the stomach, which can lead to deficiency. This vitamin B12 deficiency can manifest itself in a series of symptoms such as anemia, fatigue, general weakness, concentration problems and neurological disorders.

The Effect of Alcohol on Vitamin B12 Absorption

Alcohol can impact the absorption and utilization of cobalamin in several ways. First, excessive alcohol consumption can damage the stomach and intestines, which can reduce their ability to absorb vitamin B12. Next, alcohol can also increase the body's demand for vitamin B12, due to its role in alcohol metabolism, which can contribute to deficiency. Also, some people who drink a lot of alcohol may have an unbalanced diet and not get enough cobalamin from their food.

Some studies have shown that people who drink a lot of alcohol often have lower levels of cobalamin. For example, a study published in "Alcoholism: Clinical and Experimental Research" found that 80% of alcoholics tested had cobalamin ¹ deficiency.

Importance of adequate cobalamin intake

Getting enough vitamin B12 is essential to maintaining health and well-being. People who drink heavily should be aware of the risk of cobalamin deficiency and take steps to ensure they are getting enough of this vitamin, whether through diet or supplements.

It's also important to remember that the best way to prevent cobalamin deficiency is to moderate your alcohol intake and eat a balanced, nutritious diet.

Consult a healthcare professional

If you are concerned about your alcohol consumption and your vitamin B12 intake, it is important to consult a healthcare professional. They can help you understand your nutritional needs and develop an eating plan that will help you maintain adequate cobalamin intake.

Scientific references

1. Halsted, Charles H., et al. "Nutritional Aspects of Alcoholism." Alcoholism: Clinical and Experimental Research, vol. 23, no. 9, 1999, p. 1589-1591.

How can vitamin B12 intake in the diet be increased?

There are several ways to increase your cobalamin intake through diet. Here are some suggestions:

1. Consuming more foods of animal origin: Foods of animal origin are the main source of cobalamin. Fish, seafood, poultry, meats, eggs and dairy products are all rich in vitamin B12 ^[1] .
2. Consuming foods fortified with cobalamin: For those following a vegan diet or who have difficulty absorbing vitamin B12, foods fortified with cobalamin, such as certain plant milks, breakfast cereals and meat alternatives, may be a good option. ^[2] .
3. Take a vitamin B12 supplement: If you're struggling to get enough cobalamin from your diet, you may want to consider a supplement. It is recommended that you consult a healthcare professional before beginning a new supplement regimen ^[3] .

Scientific References for Increasing B12 Intake

1. Tucker, KL, Rich, S., Rosenberg, I., Jacques, P., Dallal, G., Wilson, PW, & Selhub, J. (2000). Plasma vitamin B-12 concentrations relate to intake source in the Framingham Offspring study. The American journal of clinical nutrition, 71(2), 514-522.
2. Pawlak, R., Lester, SE, & Babatunde, T. (2014). The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature. European journal of clinical nutrition, 68(5), 541-548.
3. Stabler, SP (2013). Clinical practice. Vitamin B12 deficiency. New England Journal of Medicine, 368(2), 149-160.

Are there vitamin B12 supplements?

Yes, cobalamin supplements are available and can be used to increase vitamin B12 intake, especially for those who struggle to get enough of this vitamin from diet alone. Here is some information about it:

1. Forms of supplements: Vitamin B12 supplements are available in several forms, including swallowable tablets, lozenges, nasal sprays and injections. The most commonly used form is the swallowable capsule ^[1] .
2. Usage: Cobalamin supplements may be especially helpful for certain populations, including the elderly, vegetarians, vegans, and people with certain medical conditions that affect cobalamin absorption ^[2] .
3. Medical consultation: Although cobalamin supplements are generally considered safe, it is always recommended to consult a medical professional before starting a new supplement regimen ^[3] .

Scientific references for supplements:

1. Paul, C., & Brady, DM (2017). Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements With Potential to Mitigate B12-related Genetic Polymorphisms. Integrative medicine (Encinitas, Calif.), 16(1), 42–49.
2. Pawlak, R., Parrott, SJ, Raj, S., Cullum-Dugan, D., & Lucus, D. (2013). How prevalent is vitamin B12 deficiency among vegetarians?. Nutrition reviews, 71(2), 110-117.
3. Langan, RC, & Goodbred, AJ (2017). Vitamin B12 Deficiency: Recognition and Management. American Family Physician, 96(6), 384–389.

What is the recommended daily dose of vitamin B12?

The recommended daily dose of vitamin B12 varies depending on age, gender, and certain conditions, such as pregnancy and breastfeeding. Here are some recommendations:

1. Adults: For adult men and women, the recommended daily allowance is 2.4 micrograms ^[1] .
2. Pregnancy and lactation: During pregnancy, the recommended intake increases to 2.6 micrograms, and during lactation, it increases to 2.8 micrograms ^[1] .
3. Children: For children, the recommended intake varies according to age. Infants 0-6 months need 0.4 micrograms, 7-12 months need 0.5 micrograms, children 1-3 years need 0.9 micrograms, and children 4-8 years need 1.2 micrograms ^{[ 1]} .

It is always recommended to consult a healthcare professional for personalized advice on vitamin B12 intake.

Scientific references of the recommended daily dose:

1. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press (US).

What are the side effects of taking too much vitamin B12?

Although vitamin B12 is generally considered safe due to its water-soluble nature, taking too many cobalamin supplements can cause some side effects. Here are some of these effects:

1. Skin reactions: Some people may develop skin reactions, such as redness, itching, or rashes ^[1] .
2. Gastrointestinal disorders: It can cause side effects such as nausea, vomiting, diarrhea, and abdominal pain ^[1] .
3. Interactions with certain medications: Excessive consumption of cobalamin may interfere with certain medications, such as those used to treat stomach acid and bacterial infections ^[2] .

It is always recommended to consult a healthcare professional before starting to take vitamin B12 supplements, especially if you are taking other medications.

Scientific references on the side effects of B12:

1. NIH Office of Dietary Supplements. (2021). Vitamin B12. US National Institutes of Health.
2. National Center for Biotechnology Information. (2021). PubChem Compound Summary for CID 135398645, Cyanocobalamin. US National Library of Medicine.

Do vegetarians and vegans need vitamin B12 supplements?

Vegetarians and vegans may be at risk for cobalamin deficiency because the best sources of this vitamin are usually animal-based.
Here are some points to consider:

Vitamin B12 and the Vegetarian and Vegan Diet

It is an essential vitamin for the health of the nervous system, the formation of red blood cells and cognitive function. It is mainly found in animal products, which can cause problems for people who follow a vegetarian or vegan diet ^[1] .

Vitamin B12 and Vegetarian and Vegan Diet

The richest sources of vitamin B12 include liver, fish, meat, dairy products and eggs. Plant-based foods generally contain very little cobalamin, unless they are fortified. Seaweed and mushrooms, which were once considered good sources of cobalamin, have been found to contain vitamin B12 analogues, which are inactive in the human body ^[2] .

Vitamin B12 Deficiency in Vegetarians and Vegans

Due to the lack of reliable plant sources of vitamin B12, people who follow a vegetarian or vegan diet have an increased risk of cobalamin deficiency. Symptoms of cobalamin deficiency include fatigue, weakness, constipation, loss of appetite, weight loss, and neurological issues such as depression, confusion, dementia, and balance issues ^[3] .

Vitamin B12 Supplements for Vegetarians and Vegans

Vitamin B12 supplements are a reliable option for people following a vegetarian or vegan diet. These supplements are usually made from non-animal sources, making them suitable for this type of diet. Vegetarians and vegans are recommended to regularly take cobalamin supplements or consume foods fortified with cobalamin ^[4] .

It is recommended to consult a healthcare professional before beginning a vitamin B12 supplementation regimen.

Scientific references for vegetarians and vegans and the need for B12:

1. ^[1] Pawlak, R., Lester, SE, & Babatunde, T. (2014). The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature. European journal of clinical nutrition, 68(5), 541-548.
2. ^[2] Watanabe, F., & Bito, T. (2018). Vitamin B12 sources and microbial interaction. Experimental biology and medicine, 243(2), 148-158.
3. ^[3] O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299-316.
4. ^[4] Pawlak, R., Parrott, SJ, Raj, S., Cullum-Dugan, D., & Lucus, D. (2013). How prevalent is vitamin B12 deficiency among vegetarians?. Nutrition reviews, 71(2), 110-117.

Is vitamin B12 good for hair and skin?

Vitamin B12 is also suggested to have beneficial effects on healthy skin and hair. But how does this vitamin contribute to the health of our skin and hair? Let's examine this more closely.

Vitamin B12 and Skin Health

It contributes to the health of the skin by participating in the production of skin cells. It plays a crucial role in the production of new skin cells by helping the body metabolize amino acids, which are the building blocks of proteins needed for cell growth.

Plus, it also has an anti-inflammatory effect that can help reduce skin inflammation. So, cobalamin deficiency can lead to various skin problems, like dermatitis, hyperpigmentation, acne, etc.

Vitamin B12 and Hair Health

Regarding hair health, it helps nourish the hair follicles by facilitating the absorption of essential nutrients. It thus contributes to hair growth by promoting cell division in the hair follicle.

Vitamin B12 deficiency can lead to hair loss or slow hair growth. Indeed, without a sufficient amount of this vitamin, the hair follicles may not receive the nutrients they need, which can lead to these problems.

Vitamin B12 for Healthy Skin and Hair

Vitamin B12 for Healthy Skin and Hair
It plays an important role in the health of skin and hair, for the following reasons:

1. Skin health: It helps in the reproduction of cells and can therefore contribute to the health of the skin. Cobalamin deficiency can lead to various skin problems, including hyperpigmentation, vitiligo, brittle nails, and graying hair ^[1] .
2. Hair health: It is essential for the production of healthy hair cells. Vitamin B12 deficiency can lead to hair loss ^[2] . However, vitamin B12 supplements are generally only beneficial if you are deficient in this vitamin.

Cobalamin appears to play a significant role in the health of our skin and hair. However, it is important to note that the overall health of our skin and hair depends on many factors, including a balanced diet, good skin and hair care, and an overall healthy lifestyle.

If you think you're lacking in cobalamin, it's best to consult a healthcare professional before you start taking supplements.

It seems to play a significant role in the health of our skin and hair. However, it is important to note that the overall health of our skin and hair depends on many factors, including a balanced diet, good skin and hair care, and an overall healthy lifestyle.

It is always recommended that you consult a healthcare professional before beginning any cobalamin supplementation to ensure it is appropriate for you and does not interfere with other medications or health conditions you may have. .

Scientific References

1. Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019;9(1):51-70. doi: 10.1007/s13555-018-0278-6. Epub 2018 Dec 13. PMID: 30547302; PMCID: PMC6380979.
2. Staumont-Sallé D, Vonarx M, Lorette G, Machet L. Skin side effects of oral cobalamin therapy. Eur J Dermatol. 2003 Sep-Oct;13(5):500-2. PMID: 14576622.

What is the link between vitamin B12 and anemia?

It plays a key role in the formation of red blood cells. Vitamin B12 deficiency can lead to pernicious anemia, a specific type of anemia characterized by the production of larger than normal red blood cells and insufficient production of healthy red blood cells ^[1] . Symptoms of pernicious anemia can include fatigue, weakness, shortness of breath, paleness, and more ^[2] .

Taking vitamin B12 supplements or increasing dietary cobalamin intake can help prevent or treat pernicious anemia. However, treatment of pernicious anemia may also require cobalamin injections, particularly if the cause of the deficiency is an inability to absorb vitamin B12 from food, a condition called vitamin B12 malabsorption ^[3] .

Scientific references between B12 and anemia:

1. Carmel R. (2008). How I treat cobalamin (vitamin B12) deficiency. Blood.
2. Stable SP. (2013). Vitamin B12 Deficiency. New England Journal of Medicine.
3. Green R, Allen LH, Bjorke-Monsen AL, et al. (2017). Vitamin B12 deficiency. Nature Reviews Disease Primers.

How is vitamin B12 deficiency diagnosed?

Diagnosis of cobalamin deficiency is usually made by a doctor using a blood test. Blood cobalamin levels can be measured directly. However, vitamin B12 levels in the blood do not always reflect vitamin B12 levels in the body. Therefore, additional tests may be needed, such as measuring methylmalonic acid (a chemical that builds up in the blood when vitamin B12 levels are too low) ^[1] and measuring methylmalonic acid. homocysteine (an amino acid that can build up in the blood when cobalamin and folic acid levels are too low) ^[2] .

If cobalamin deficiency is suspected due to symptoms such as fatigue, weakness, loss of appetite and others, it is recommended to consult a doctor for an accurate diagnosis and proper treatment ^[3] .

Scientific references of a deficiency:

1. Carmel R. (2011). Biomarkers of cobalamin (vitamin B-12) status in the epidemiologic setting: a critical overview of context, applications, and performance characteristics of cobalamin, methylmalonic acid, and holotranscobalamin II. American Journal of Clinical Nutrition.
2. Selhub J, Morris MS, Jacques PF. (2007). In vitamin B12 deficiency, higher serum folate is associated with increased total homocysteine and methylmalonic acid concentrations. Proceedings of the National Academy of Sciences.
3. Stable SP. (2013). Clinical practice. Vitamin B12 deficiency. New England Journal of Medicine.

Are vitamin B12 supplements effective?

Vitamin B12 supplements are generally effective in increasing vitamin B12 levels in the body. They are often recommended for people who have a cobalamin deficiency or are at risk of a deficiency, such as the elderly, vegetarians, and vegans ^[1] . Vitamin B12 supplements are available in different forms, including tablets, capsules, liquids, and injections. The injectable form is often used to treat severe deficiencies, as it allows direct absorption into the body.

It is important to note that although vitamin B12 supplements are generally well tolerated and safe for most people, they can cause side effects in some people and may interact with certain medications. Therefore, it is recommended to consult a health professional before starting to take vitamin B12 supplements ^[2] .

Scientific references of efficacy:

1. Pawlak R, Lester SE, Babatunde T. (2014). The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature. European Journal of Clinical Nutrition.
2. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press.

Does vitamin B12 help with weight loss?

There is no conclusive scientific evidence to support that cobalamin directly aids in weight loss. Although cobalamin plays a key role in metabolism and energy production, it does not stimulate weight loss on its own. However, if you are deficient in vitamin B12, supplementation may help normalize your metabolism, which may indirectly contribute to weight loss ^[1] .

However, it is important to note that maintaining a balanced diet and a regular exercise routine is essential for healthy weight loss. Taking vitamin B12 supplements or any other dietary supplement should never replace these healthy behaviors ^[2] .

Scientific references for weight loss:

1. Sharabi, A., Cohen, E., Sulkes, J., & Garty, M. (2003). Replacement therapy for vitamin B12 deficiency: comparison between the sublingual and oral route. British Journal of Clinical Pharmacology.
2. Hall, KD, Heymsfield, SB, Kemnitz, JW, Klein, S., Schoeller, DA, & Speakman, JR (2012). Energy balance and its components: implications for body weight regulation. The American Journal of Clinical Nutrition.

What is the link between vitamin B12 and the nervous system?

It plays a crucial role in the normal functioning of the nervous system. It is necessary for the synthesis of myelin, a fatty substance that surrounds and insulates the nerves, allowing the efficient transmission of electrical signals in the body. Cobalamin deficiency can lead to demyelination, which can cause various neurological problems ^[1] .

In addition, it is involved in the synthesis of neurotransmitters, which are chemicals that allow communication between nerve cells. Some research suggests that vitamin B12 deficiency may be linked to mood disorders such as depression and anxiety, although the exact mechanisms are not fully understood ^[2] .

Scientific references between B12 and the nervous system:

1. Gröber, U., Kisters, K., & Schmidt, J. (2013). Neuroenhancement with vitamin B12—underestimated neurological significance. Nutrients.
2. Penninx, BW, Guralnik, JM, Ferrucci, L., Fried, LP, Allen, RH, & Stabler, SP (2000). Vitamin B12 deficiency and depression in physically disabled older women: epidemiologic evidence from the Women's Health and Aging Study. The American Journal of Psychiatry.

What is the link between vitamin B12 and sleep?

It could have an influence on sleep cycles. Research has shown that this vitamin may be linked to the production of melatonin, the sleep hormone, which helps regulate the body's sleep-wake cycles ^[1] . A vitamin B12 deficiency can therefore potentially affect the quality and duration of sleep.

Additionally, some studies have suggested that cobalamin may help treat certain sleep disorders, such as restless leg syndrome and insomnia, although more research is needed to confirm these findings ^[2] .

Scientific and sleep references:

1. Putilov, AA, Donskaya, OG, & Verevkin, EG (2020). Analysis of data on responses to questionnaire items reveals that the patients with vitamin B12 deficiency were reporting accumulation of multiple sleep-wake and mood disorders over their lifetime. International Chronobiology.
2. Rondanelli, M., Opizzi, A., Monteferrario, F., Antoniello, N., Manni, R., & Klersy, C. (2011). The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. Journal of the American Geriatrics Society.

What is the effect of vitamin B12 on memory and concentration?

It plays a crucial role in the functioning of the brain and nervous system. Cobalamin deficiency can lead to various neurological problems, including memory and concentration problems ^[1] .

Several studies have shown that vitamin B12 deficiency can contribute to brain degeneration and dementia. For example, a study published in the American Journal of Clinical Nutrition found an association between low cobalamin levels and poor memory performance ^[2] .

Other research has suggested that vitamin B12 supplementation may help improve cognition, especially in older adults who have cobalamin deficiency ^[3] .

Scientific references and on memory and concentration:

1. O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299-316.
2. Tucker, KL, Qiao, N., Scott, T., Rosenberg, I., & Spiro, A. (2005). High homocysteine and low B vitamins predict cognitive decline in aging men: the Veterans Affairs Normative Aging Study. The American journal of clinical nutrition, 82(3), 627-635.
3. van Uffelen, JG, Chinapaw, MJ, van Mechelen, W., & Hopman-Rock, M. (2008). Walking or vitamin B for cognition in older adults with mild cognitive impairment? A randomized controlled trial. British journal of sports medicine, 42(5), 344-351.

What is the relationship between vitamin B12 and depression?

Vitamin B12, also known as cobalamin, plays a crucial role in the optimal functioning of the brain and nervous system. A lot of research has suggested that there may be a connection between vitamin B12 deficiency and depression.

Role of cobalamin in the brain

It is essential for the production of DNA and the formation of red blood cells. It also plays a role in protein and fat metabolism. In the brain, it is involved in the synthesis and regulation of neurotransmitters such as serotonin and dopamine, which are important for regulating mood ^[1] .

Vitamin B12 deficiency and depression

Several studies have associated vitamin B12 deficiency with an increased risk of depression. For example, a 2000 study found that nearly 27% of older people with severe depression had cobalamin deficiency ^[2] . Another study published in the American Journal of Psychiatry showed that people with low vitamin B12 levels were twice as likely to suffer from severe depression ^[3] .

Cobalamin supplementation and depression

In addition to this, some research suggests that vitamin B12 supplementation may help improve symptoms of depression. One study found that depressed patients who received vitamin B12 treatment in addition to antidepressants showed more significant improvement in their symptoms compared to those who received antidepressants alone ^[4] .

However, it is important to note that although cobalamin deficiency may be linked to depression, vitamin B12 supplementation will not replace proper treatment for depression. If you think you are depressed, it is essential to consult a health professional.

Scientific references and between B12 and depression:

1. ^[1] Bottiglieri, T. (2005). Homocysteine and folate metabolism in depression. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 29(7), 1103-1112.
2. ^[2] Penninx, BW, Guralnik, JM, Ferrucci, L., Fried, LP, Allen, RH, & Stabler, SP (2000). Vitamin B(12) deficiency and depression in physically disabled older women: epidemiologic evidence from the Women's Health and Aging Study. American Journal of Psychiatry, 157(5), 715-721.
3. ^[3] Tiemeier, H., van Tuijl, HR, Hofman, A., Meijer, J., Kiliaan, AJ, & Breteler, MM (2002). Vitamin B12, folate, and homocysteine in depression: the Rotterdam Study. American Journal of Psychiatry, 159(12), 2099-2101.
4. ^[4] Syed, EU, Wasay, M., & Awan, S. (2013). Vitamin B12 supplementation in treating major depressive disorder: a randomized controlled trial. Open Neurology Journal, 7, 44.

Are there vitamin B12 injections?

Vitamin B12 Injections: What, Why and How?

It is an essential nutrient that the body uses to maintain the nervous system in good health, to produce red blood cells and to help in the manufacture of DNA ^[1] . Although cobalamin is typically taken through food or oral supplements, there are situations where administration by injection may be necessary or preferable. Vitamin B12 injections are often used to treat or prevent cobalamin deficiency ^[2] .

When are Vitamin B12 Injections Necessary?

Vitamin B12 injections are generally reserved for people who have poor absorption of vitamin B12 due to bowel disease, surgery on the stomach or intestine, or certain autoimmune diseases such as pernicious anemia ^[3] . Older people who have reduced vitamin B12 absorption may also benefit from cobalamin injections. Sometimes these injections are used to treat fatigue and increase energy, although the effectiveness of this use is not universally recognized ^[4] .

How are Vitamin B12 Injections Administered?

Vitamin B12 injections are usually given by a healthcare professional in a doctor's office. It is injected directly into the muscle for optimal absorption. The number and frequency of injections depends on individual health status and level of vitamin B12 deficiency. In some cases, patients can be trained to self-administer the injections at home ^[5] .

Side Effects and Concerns

Vitamin B12 injections are generally well tolerated and have few side effects. However, some individuals may experience injection site reactions, such as pain or redness. In rare cases, allergic reactions may occur ^[6] .

Scientific References on B12 Injections:

1. ^[1] O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299-316.
2. ^[2] Andrès, E., Loukili, NH, Noel, E., Kaltenbach, G., Abdelgheni, MB, Perrin, AE, ... & Blicklé, JF (2004). Vitamin B12 (cobalamin) deficiency in elderly patients. Canadian Medical Association Journal, 171(3), 251-259.
3. ^[3] Stabler, SP (2013). Clinical practice. Vitamin B12 deficiency. New England Journal of Medicine, 368(2), 149-160.
4. ^[4] Bjørke Monsen, AL, & Ueland, PM (2003). Homocysteine and methylmalonic acid in diagnosis and risk assessment from infancy to adolescence. The American journal of clinical nutrition, 78(1), 7-21.
5. ^[5] Langan, RC, & Goodbred, AJ (2017). Vitamin B12 Deficiency: Recognition and Management. American Family Physician, 96(6), 384-389.
6. ^[6] Institute of Medicine. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: The National Academies Press.

Does Vitamin B12 Help Increase Energy?

Vitamin B12, also known as cobalamin, plays a crucial role in the human body. It is necessary for the production of red blood cells, the proper functioning of the nervous system and the metabolism of proteins ^[1] . A lack of cobalamin can lead to a variety of health problems, including anemia, fatigue, weakness, and loss of energy ^[2] .

Role of Vitamin B12 in Energy

It plays a key role in the production of energy in the body. It helps convert the food you eat into glucose, which is used by your body for energy. It also plays a role in the formation of red blood cells, which carry oxygen throughout the body. Without enough vitamin B12, the number of red blood cells can decrease, which can lead to anemia and feelings of fatigue and weakness ^[3] .

Vitamin B12 and Fatigue

Vitamin B12 deficiency can cause fatigue and lack of energy. Indeed, without vitamin B12, the body has difficulty using the energy from the food we eat efficiently. Additionally, if cobalamin deficiency leads to anemia, fatigue may worsen due to a lack of oxygen carried by red blood cells ^[4] .

Vitamin B12 and Supplements

It is often suggested that taking vitamin B12 supplements can help increase energy levels, especially in people who are vitamin B12 deficient. However, it is important to note that although taking vitamin B12 supplements may help to correct a deficiency and relieve fatigue related to this deficiency, it is not likely to increase energy levels in people. people who already have adequate levels of cobalamin ^[5] .

It is always recommended that you consult with a healthcare professional before beginning to take vitamin B12 supplements or any other supplement to determine if it is appropriate and safe for you.

Scientific References and Energy Boost:

1. ^[1] Lachner, C., Steinle, NI, & Regenold, WT (2012). The neuropsychiatry of vitamin B12 deficiency in elderly patients. The Journal of neuropsychiatry and clinical neurosciences, 24(1), 5-15.
2. ^[2] Stabler, SP (2013). Vitamin B12 deficiency. The New England journal of medicine, 368(2), 149-160.
3. ^[3] O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299-316.
4. ^[4] Andrés, E., & Loukili, NH (2004). Vitamin B12 (cobalamin) deficiency in elderly patients. CMAJ: Canadian Medical Association Journal, 171(3), 251-259.
5. ^[5] Anthony, AC (2003). Vegetarianism and vitamin B-12 (cobalamin) deficiency. The American journal of clinical nutrition, 78(1), 3-6.

What are the benefits of vitamin B12 for athletes?

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that plays an important role in many functions of the body, including the production of red blood cells, the functioning of the nervous system and the metabolism of proteins ^[1] . Athletes, in particular, can benefit from cobalamin due to its role in energy production and tissue repair.

Role of vitamin B12 in athletic performance

It is essential to help convert the carbohydrates we eat into glucose, which is used by our body for energy. In fact, vitamin B12 deficiency can lead to decreased physical performance due to fatigue and weakness ^[2] . It also plays a crucial role in protein metabolism, which is important for the growth and repair of tissues, including muscles, after training ^[3] .

Vitamin B12 and muscle recovery

It plays an important role in muscle recovery by helping to repair muscle tissue damage caused by intense exercise. It is also needed for the formation of new blood cells that help carry oxygen to muscles, which can contribute to better endurance and performance ^[4] .

Vitamin B12 and Supplements for Athletes

Vitamin B12 supplements are often taken by athletes for the purpose of increasing energy and improving muscle recovery. However, it is important to note that while cobalamin supplementation may be beneficial for those with a deficiency, it is not likely to improve performance in people who already have adequate levels of vitamin B12 ^[5]. . It is always recommended to consult a health professional before starting to take vitamin B12 supplements or any other supplement.

Scientific references of B12 for athletes:

1. ^[1] Lachner, C., Steinle, NI, & Regenold, WT (2012). The neuropsychiatry of vitamin B12 deficiency in elderly patients. The Journal of neuropsychiatry and clinical neurosciences, 24(1), 5-15.
2. ^[2] Stabler, SP (2013). Vitamin B12 deficiency. The New England journal of medicine, 368(2), 149-160.
3. ^[3] O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299-316.
4. ^[4] Andrés, E., & Loukili, NH (2004). Vitamin B12 (cobalamin) deficiency in elderly patients. CMAJ: Canadian Medical Association Journal, 171(3), 251-259.
5. ^[5] Anthony, AC (2003). Vegetarianism and vitamin B-12 (cobalamin) deficiency. The American journal of clinical nutrition, 78(1), 3-6.

It is important to always consult a healthcare practitioner before beginning to take vitamin B12 supplements or any other supplement to enhance athletic performance. Cobalamin, like all micronutrients, should be taken as part of a balanced and varied diet.

Do older people need more vitamin B12?

It, also known as cobalamin, plays a vital role in our body, including supporting the health of the nervous system and helping in the formation of DNA and red blood cells ^[1] . As we age, the body tends to have difficulty absorbing vitamin B12 from food, which can lead to a deficiency. The elderly are particularly vulnerable to this deficiency, which has led some health experts to suggest that the elderly may need more vitamin B12 than the general population.

Cobalamin absorption and aging

The body's ability to absorb vitamin B12 decreases with age. This is partly due to a decrease in the production of stomach acid, which is needed to release vitamin B12 from dietary protein so that it can be absorbed ^[2] . Also, some common medical conditions in the elderly, such as gastric atrophy, can further reduce vitamin B12 absorption ^[3] .

Cobalamin deficiency in the elderly

Vitamin B12 deficiency can have serious health consequences, including anemia, fatigue, weakness, constipation, loss of appetite and weight loss. It can also cause neurological problems, such as depression, confusion, memory problems, and balance problems ^[4] . Unfortunately, symptoms of vitamin B12 deficiency can often be mistakenly attributed to the natural aging process.

Recommended intake of vitamin B12 for the elderly

Older people may need more cobalamin than younger adults. Dietary recommendations for vitamin B12 for adults are 2.4 micrograms per day. However, many health experts recommend that older adults, especially those over 50, consume foods fortified with vitamin B12 or take vitamin B12 supplements ^[5] . As always, it is important to consult with a medical professional before beginning to take any supplements.

Scientific references for the elderly:

1. ^[1] Stabler, SP (2013). Vitamin B12 deficiency. New England Journal of Medicine, 368(2), 149-160.
2. ^[2] Dali-Youcef, N., & Andrés, E. (2009). An update on cobalamin deficiency in adults. QJM: An International Journal of Medicine, 102(1), 17-28.
3. ^{[3] Ruscin, JM, & Page, RL (2002). Vitamin B12 deficiency associated with histamine2-receptor antagonists and a proton-pump inhibitor. Annals of Pharmacotherapy, 36(5), 812-816.}
4. ^[4] Langan, RC, & Goodbred, AJ (2017). Vitamin B12 Deficiency: Recognition and Management. American Family Physician, 96(6), 384-389.
5. ^[5] Pawlak, R., Lester, SE, & Babatunde, T. (2014). The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature. European journal of clinical nutrition, 68(5), 541-548.

It is important to note that while increasing cobalamin intake may be beneficial for older adults, it should always be done under the supervision of a healthcare professional. It can interact with certain medications, and too much vitamin B12 can also cause health problems. Therefore, it is important to always consult a healthcare professional before making any changes to your vitamin B12 intake.

What is the relationship between vitamin B12 and cardiovascular health?

Cobalamin and cardiovascular health: an essential link
Vitamin B12, also known as cobalamin, plays a crucial role in various bodily functions, including cardiovascular health. Scientific research has shown significant links between vitamin B12 and the optimal functioning of the cardiovascular system, especially with regard to the reduction of the risk of heart disease.

Role of vitamin B12 in homocysteine and heart health

One of the most important roles of cobalamin in cardiovascular health involves the metabolism of homocysteine. Homocysteine is an amino acid that occurs naturally in the body, and high levels in the blood have been linked to an increased risk of heart and vascular disease ^[1] . It is essential for the transformation of homocysteine into methionine, another essential amino acid. This helps keep homocysteine levels within a normal, healthy range.

Vitamin B12 and the risk of heart disease

Several studies have shown an association between low levels of vitamin B12 and an increased risk of heart disease. A 2013 systematic review and meta-analysis found a significant association between low vitamin B12 levels and cardiovascular disease risk in people without anemia ^[2] . Another study found that people with cobalamin deficiency had nearly twice the risk of heart disease as people with normal vitamin B12 levels ^[3] .

Vitamin B12 Supplementation for Cardiovascular Health

Given the essential role of vitamin B12 in maintaining cardiovascular health, cobalamin supplementation may be recommended for some people. Elderly people, vegetarians and vegans, who may struggle to get enough vitamin B12 from their diet, can benefit from vitamin B12 supplementation. However, before starting any supplementation, it is essential to consult a health professional ^[4] .

Scientific references for cardiovascular health:

1. ^[1] Homocysteine Studies Collaboration. (2002). Homocysteine and risk of ischemic heart disease and stroke: a meta-analysis. JAMA, 288(16), 2015-2022.
2. ^[2] Huang, T., Chen, Y., Yang, B., Yang, J., Wahlqvist, ML, & Li, D. (2012). Meta-analysis of B vitamin supplementation on plasma homocysteine, cardiovascular and all-cause mortality. Clinical nutrition, 31(4), 448-454.
3. ^[3] Clarke, R., Halsey, J., Lewington, S., Lonn, E., Armitage, J., Manson, JE, ... & Collins, R. (2010). Effects of lowering homocysteine levels with B vitamins on cardiovascular disease, cancer, and cause-specific mortality: Meta-analysis of 8 randomized trials involving 37,485 individuals. Archives of internal medicine, 170(18), 1622-1631.
4. ^[4] by Benoist, B. (2008). Conclusions of a WHO Technical Consultation on folate and vitamin B12 deficiencies. Food and nutrition bulletin, 29(2_suppl1), S238-S244.

It is important to consult a healthcare professional before changing your vitamin B12 intake or starting any new supplementation. Although cobalamin plays a vital role in cardiovascular health, excessive supplementation can lead to other health issues.

Vitamin B12 and vitamin B6: what are the differences?

Both vitamin B12 and vitamin B6 are part of the B group of vitamins, which are essential for the proper functioning of the body. Although these two vitamins share some similarities, including the fact that they contribute to the health of the nervous system and the production of red blood cells, they also have distinct functions and food sources.

Vitamin B12: functions and food sources

Vitamin B12, also known as cobalamin, plays a crucial role in red blood cell formation, DNA synthesis, nervous system function, and protein and fat metabolism ^[1] . Dietary sources of cobalamin primarily include animal products, such as meat, fish, eggs, and dairy products. Vegetarians and vegans may need to take B12 supplements or consume fortified foods to meet their daily requirements for this vitamin.

Vitamin B6: functions and food sources

Vitamin B6, also known as pyridoxine, contributes to over 100 enzymatic reactions in the body, most related to protein metabolism. It also plays a crucial role in the production of neurotransmitters, chemicals that transmit signals in the brain ^[2] . Food sources of vitamin B6 are more varied than those of vitamin B12 and include fish, poultry, potatoes, and non-citrus fruits.

Comparison of vitamin B12 and B6 deficiencies

Vitamin B12 deficiency can lead to pernicious anemia, neurological problems, and memory impairment ^[3] . Vitamin B6 deficiency can lead to skin problems, nerve disorders, confusion, and depression ^[4] .

Scientific references and differences between B6 and B12:

1. ^[1] Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press (US).
2. ^[2] McCormick, DB (1989). Two interconnected B vitamins: riboflavin and pyridoxine. Physiological reviews, 69(4), 1170-1198.
3. ^[3] Stabler, SP (2013). Clinical practice. Vitamin B12 deficiency. New England Journal of Medicine, 368(2), 149-160.
4. ^[4] Spinneker, A., Sola, R., Lemmen, V., Castillo, MJ, Pietrzik, K., & González-Gross, M. (2007). Vitamin B6 status, deficiency and its consequences—an overview. Nutrition hospitalaria, 22(1), 7-24.

How long does vitamin B12 last in the body?

Vitamin B12, also known as cobalamin, is an essential vitamin that plays a key role in the normal functioning of the brain and nervous system, as well as in the formation of red blood cells. But how long does this vitamin stay in our body? This is a complex question, which depends on several factors, including the amount of cobalamin you consume, your age, gender, general health and even your genetics.

Storage and elimination of vitamin B12

The body has a remarkable ability to store vitamin B12. The majority of vitamin B12 in the body is stored in the liver ^[1] . It is estimated that a healthy adult has sufficient stores of cobalamin for two to four years ^[2] . However, these reserves can be depleted more quickly if there is insufficient intake of vitamin B12 or an inability to absorb this vitamin properly.

The body eliminates a small amount of vitamin B12 each day through bile, a substance produced by the liver and released into the small intestine to aid digestion . The bile is then excreted in the stool. Some of the vitamin B12 present in bile can be reabsorbed by the body, a process known as "enterohepatic recirculation" ^[3] .

Factors Affecting Cobalamin Levels

Several factors can affect vitamin B12 levels in your body. Insufficient intake of vitamin B12, whether due to a diet low in vitamin B12 or an inability to absorb vitamin B12 from food, can deplete your cobalamin stores more quickly. Elderly people, vegetarians and vegans, as well as people with certain conditions, such as celiac disease or Crohn's disease, are more likely to have vitamin B12 deficiency ^[4] .

Scientific references on lifespan:

1. ^[1] Andrès, E., Loukili, NH, Noel, E., Kaltenbach, G., Abdelgheni, MB, Perrin, AE, ... & Schlienger, JL (2004). Vitamin B12 (cobalamin) deficiency in elderly patients. Cmaj, 171(3), 251-259.
2. ^[2] Carmel, R. (2008). How I treat cobalamin (vitamin B12) deficiency. Blood, 112(6), 2214-2221.
3. ^[3] Nielsen, MJ, Rasmussen, MR, Andersen, CB, Nexø, E., & Moestrup, SK (2012). Vitamin B12 transport from food to the body's cells—a sophisticated, multistep pathway. Nature reviews Gastroenterology & hepatology, 9(6), 345-354.
4. ^[4] Pawlak, R., Parrott, SJ, Raj, S., Cullum-Dugan, D., & Lucus, D. (2013). How prevalent is vitamin B12 deficiency among vegetarians?. Nutrition reviews, 71(2), 110-117.

Can vitamin B12 interact with other medications or vitamins?

Potential interactions of vitamin B12 with other drugs and vitamins.
Vitamin B12, also known as cobalamin, is an essential vitamin that plays a crucial role in the normal functioning of the brain, nervous system, and in the formation of red blood cells. Like all vitamins, it can interact with other medications and vitamins. It is therefore important to understand how these interactions can affect your health.

Drugs interactions

It may interact with certain medications, affecting the absorption and effectiveness of the vitamin and/or medication. For example :

• Medications that reduce stomach acid, such as Prilosec (omeprazole) and Zantac (ranitidine), can decrease the absorption of cobalamin ^[1] .
• Metformin, a drug commonly used to treat type 2 diabetes, can also reduce the absorption of vitamin B12 ^[2] .
• Certain vitamins, especially vitamin C, may impair the absorption of vitamin B12 when taken together ^[3] .

Interactions with other vitamins

Vitamin B12 can also interact with other vitamins. For example :

• Vitamin B9 (folate) and vitamin B12 work synergistically for many bodily functions, such as DNA formation and nervous system health. However, excessive folate consumption can mask cobalamin deficiency, which can lead to neurological damage ^[4] .
• As mentioned above, vitamin C can affect the absorption of vitamin B12 when taken at the same time ^[3] .

Considerations

It is important to note that not everyone will be affected in the same way by these interactions. Your medical history, diet, lifestyle, and other factors can all influence how your body responds to drug and vitamin interactions. Therefore, it is always recommended that you discuss all medications, vitamins, and supplements you take with your healthcare professional.

Scientific references interaction with other medicinal products:

1. ^[1] Valuck RJ, Ruscin JM. A case-control study on adverse effects: H2 blocker or proton pump inhibitor use and risk of vitamin B12 deficiency in older adults. J Clin Epidemiol. 2004;57(4):422-428.
2. ^[2] by Jager J, Kooy A, Lehert P, et al. Long term treatment with metformin in patients with type 2 diabetes and risk of vitamin B-12 deficiency: randomized placebo controlled trial. BMJ. 2010;340:c2181.
3. ^[3] Anthony AC. Vegetarianism and vitamin B-12 (cobalamin) deficiency. Am J Clin Nutr. 2003;78(1):3-6.
4. ^[4] Morris MS, Jacques PF, Rosenberg IH, Selhub J. Folate and vitamin B-12 status in relation to anemia, macrocytosis, and cognitive impairment in older Americans in the age of folic acid fortification. Am J Clin Nutr. 2007;85(1):193-200.

Can vitamin B12 help reduce stress?

The role of vitamin B12 in stress management
Stress is a natural response of the body to situations perceived as threatening or difficult. While stress can sometimes be beneficial by helping us focus or react quickly to danger, chronic or long-term stress can have detrimental effects on our health. It has been suggested that certain vitamins, including cobalamin, can help manage stress or reduce its effects on the body.

Vitamin B12 and the brain

It plays an important role in the functioning of the brain and nervous system. It is essential for the production of myelin, a substance that insulates nerves and allows the rapid transmission of electrical signals between nerve cells. It also helps in the synthesis of neurotransmitters, which are chemicals that transmit signals between nerve cells. Some of these neurotransmitters, such as serotonin and dopamine, are directly involved in mood regulation and the stress response ^[1] .

Vitamin B12 and stress

Research has suggested a link between low levels of vitamin B12 and increased levels of stress or anxiety. One study found that people with stress or anxiety had lower levels of vitamin B12 compared to those without these conditions ^[2] . However, it is unclear whether low vitamin B12 causes stress or whether stress lowers cobalamin levels. Additionally, vitamin B12 supplementation may help improve symptoms of anxiety and stress in some people, although more research is needed to confirm these findings.

Scientific references of B12 and stress:

1. ^[1] Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68.
2. ^[2] Skarupski KA, Tangney C, Li H, Ouyang B, Evans DA, Morris MC. Longitudinal association of vitamin B-6, folate, and vitamin B-12 with depressive symptoms among older adults over time. Am J Clin Nutr. 2010;92(2):330-335.

It is always recommended to consult a healthcare professional before beginning vitamin supplementation or changing your diet. Individual vitamin needs can vary depending on many factors, including age, gender, health status and lifestyle. Additionally, managing stress typically requires a multifaceted approach that may include healthy eating, regular exercise, adequate rest, relaxation techniques like meditation or yoga, and professional mental health care when needed.

What is the best way to absorb vitamin B12?

The Best Way to Absorb Vitamin B12
Cobalamin is an essential vitamin, which means it must be obtained through diet or supplements. It plays a crucial role in many bodily functions, including the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA ^[1] . To take full advantage of these benefits, it is essential to understand how our bodies absorb vitamin B12.

How the body absorbs vitamin B12

Vitamin B12 absorption is a complex process that begins in the stomach. When you consume vitamin B12, whether through food or supplements, stomach acid releases the vitamin from the protein to which it is attached. The free vitamin B12 then binds to a substance produced by the stomach called intrinsic factor. This complex of vitamin B12 and intrinsic factor then passes into the small intestine, where it is absorbed into the blood ^[2] .

Food sources of vitamin B12

The best dietary sources of cobalamin are animal products, such as meat, fish, poultry, eggs, and dairy products. Vegetarians and vegans may struggle to get enough vitamin B12 through their diet, and so may need vitamin B12-fortified supplements or foods ^[3] .

Vitamin B12 supplements

Cobalamin supplements are another option for increasing your vitamin B12 intake. They are available in several forms, including tablets, capsules, liquids and injections. Vitamin B12 injections are usually reserved for those who have difficulty absorbing the vitamin through their digestive system.

Dietary supplements can contain different forms of vitamin B12. Cyanocobalamin is a commonly used synthetic form due to its stability and lower cost. The methylcobalamin and adenosylcobalamin forms are considered the biologically active forms of vitamin B12, closer to those found naturally in food and in the body ^[4] .

Improve the absorption of vitamin B12

There are a few ways to maximize cobalamin absorption. Individuals who have intrinsic factor deficiency, a condition known as pernicious anemia, may need vitamin B12 injections to bypass the digestive system ^[5] . In addition, because stomach acid plays a crucial role in the absorption of vitamin B12, individuals taking medications that reduce stomach acid, such as proton pump inhibitors, may experience need higher doses of vitamin B12.

Scientific references of the best way to absorb B12:

1. Green R, Allen LH, Bjorke-Monsen AL, et al. Vitamin B12 deficiency. Nat Rev Dis Primers. 2017;3:17040.
2. Mahmood L. The metabolic processes of folic acid and Vitamin B12 deficiency. J Health Res Rev. 2014;1(1):5-9.
3. Watanabe F. Vitamin B12 sources and microbial interaction. Exp Biol Med (Maywood). 2007;232(10):1266-1274.
4. Schröder TH, Quay TA, Lamers Y. Methylcobalamin versus cyanocobalamin supplementation in older adults: A systematic review. Adv Nutr. 2021;12(3):766-779.
5. Oh R, Brown DL. Vitamin B12 deficiency. Am Fam Physician. 2003;67(5):979-986.

Remember that these questions are general and answers may vary depending on individual needs, age, gender and health status. For personalized advice, please consult a healthcare professional.