Are You Getting Sufficient Vitamin B12?
Vitamin B12 is commonly referred to as the energy vitamin, although it has a number of other very important functions within our bodies. It is estimated that up to 40% of the UK’s elderly ‘meat-eating’ adults may be deficient in vitamin B12 and that half of the adult population may have sub-optimal levels. These figures indicate that millions of adults may be deficient in vitamin B12.
Historically, many experts believed that vitamin B-12 deficiency was solely associated with vegetarians since plant sources have virtually no vitamin B12. This belief was wrong because vitamin B12 deficiency is actually widespread and the older you get, the more likely you are to be deficient.
What is Vitamin B12 and what role does it play in our body?
Vitamin B12 is scientifically named ‘cobalamin’. It is normally found in its natural state only in animal sources of food including beef, lamb, venison, salmon, chicken and eggs. This vitamin is simply not available from plants since plants do not require vitamin B-12 for any function and therefore have no mechanisms to produce or store it. Plant sources of vitamin B12 are analogs and actually block the uptake of vitamin B-12 leading to deficiencies, particularly amongst strict vegans and vegetarians.
Vitamin B12 is actually a co-enzyme that is required by the enzymes within our bodies to perform wide and varying roles. It is involved in many critical functions in the body & its benefits include:
- The production of red blood cells which carry vital oxygen for energy release.
- Healthy digestion, food absorption, carbohydrate and fat metabolism, which are vital for energy production.
- Helps promote healthy circulation.
- Is required for the production of adrenal hormones which are involved in stress management and energy production.
- Necessary for normal nerve growth and function.
- Helping to promote a healthy immune system.
- Crucial for supporting lower homocysteine levels, a compound linked to cardiovascular concerns.
- May help prevent cognitive decline and certainly helps support mental concentration.
- The manufacture of melatonin, the sleep hormone.
- Helps convert carbohydrates into sugar for energy.
How do you know if you have a vitamin B12 deficiency?
Vitamin B12 deficiency symptoms include:
- Fatigue and a general lack of energy.
- Muscle weakness.
- Inability to concentrate.
- Mood swings.
- Tingling in the extremities.
- Sleep disturbances.
The symptoms mentioned above are generally easily recognisable, however the implications of vitamin B-12 deficiency are far reaching and not immediately apparent. It may help protect against cardiovascular and cognitive concerns associated with excess homocysteine in the bloodstream, as well affecting fertility, pregnancy and the nervous system.
What causes a vitamin B12 deficiency?
As we get older, we are more likely to have a vitamin B12 deficiency. One of the reasons for this is simply not eating food rich in this vitamin and the other reason is due to our inability to absorb this crucial vitamin.
As we age, our digestive system simply becomes inefficient. We produce less digestive enzymes, which causes bloating and other digestive concerns. Specifically, the lining of our stomach loses its ability to produce sufficient hydrochloric acid which is required to release vitamin B12 from food. Other factors that many cause vitamin B12 deficiency include the over-use of antacids and some specific widely used drugs since they lower stomach acid secretion. Vitamin B12 deficiency is also linked to those people suffering from H pylori, a common cause of stomach ulcers.
However, the main causal factor for vitamin B12 deficiency in the adult population is due to a lack of intrinsic factor, a protein that binds to this vitamin and allows it to be absorbed further down in the intestine. This is the main causal factor of vitamin B12 deficiency in adults and is totally out of our control as it is one of the symptoms of ageing.
These days there are many foods, often cereals, which are fortified with vitamin B12 indicating its importance. However, processed cereals and grains are not particularly healthy. They break down into sugar easily and stimulate insulin production. It is for this reason that I recommend the use of vitamin B-12 supplements to avoid a deficiency.
You may wish to investigate vitamin B12 deficiency if:
- You are a vegan or follow a vegetarian diet.
- You are over 50.
- Have a H pylori infection.
- Regularly use antacids.
- Drink more than three or four cups of coffee on a daily basis.
- Suffer from indigestion, heartburn or inflammatory gastric concerns.
- Suffer from fatigue, mental fog, an inability to concentrate and mood swings.
What is the best vitamin B12 supplement?
There are several types of vitamin B12 (cobalamins) used in supplements including:
Cyanocobalamin is the most popular form of vitamin B-12 used in supplements however studies indicate that methylcobalamin and adenosylcobalamin are the most active forms of vitamin B-12. Taking other forms of vitamin B-12 is capsule or tablet forms still relies on the availability of intrinsic factor, the protein that binds to vitamin B-12 allowing its absorption in the intestines, which is liable to be deficient once you are over 50. Additionally, the other forms of cobalamin need to be converted into a coenzyme, a process that is challenging.
Adenosylcobalamin is one of the active forms of vitamin B-12 which has been shown to improve energy production at a cellular level and also works to protect & preserve brain function by preventing declining dopamine levels. A lack of dopamine is linked to low mood, lack of concentration, poor memory and low drive.
Methylcobalamin is another active form of vitamin B-12 which has been shown prevent high homocysteine levels. Higher than normal homocysteine levels are linked to cardiovascular disease and poor brain function.
If you are not getting sufficient vitamin B12 in your diet, or are having a plant-based diet and/or suspect that your body is not able to absorb vitamin B12 efficiently, I recommend you supplement using B-12 Elite by Life Extension. This vitamin B-12 supplement provides two of the most active and absorbable forms of vitamin B12, methylcobalamin and adenosylcobalamin, in a lozenge form which ensures that these nutrients are absorbed straight into the bloodstream avoiding the gastric route which has problems which I have already touched upon earlier. Vitamin B12 in this form is safe and ensures optimum delivery into the bloodstream without any side effects. A regular intake of vitamin B-12 can vastly improve the quality of your life and may help protect you against debilitating diseases. Vitamin B12 Zooki is a liquid containing a high dose of methylcobalamin. Each 2ml dose to be taken daily provides 2500mcg of Vitamin B-12.
In the UK, NICE (The National Institute for Health & Care Excellence) has published a first-ever draft guideline on B12 deficiency and this guidance asks GPs to offer a blood test for vitamin B12 deficiency is they have one symptom or risk factor. The draft guideline also states that GPs should offer advice on changes to diet as well as advice on over-the-counter B12 supplements.
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