Is Vitamin B12 Really Important?

What is vitamin B12 and why it is key to health?

Vitamin B12 is one of the vital vitamins our body needs to function properly. It is water-soluble and contains cobalt, hence its name - cobalamin. Unlike other water-soluble vitamins, B12 only accumulates in a healthy liver. It is indispensable and enters the body with food. Although the daily requirement of vitamin B12 is low, it would be good for our diet to be rich in products that contain it. Even a slight deficiency of this vitamin can cause anemia, depression, and chronic fatigue. It is produced by certain fungi and bacteria and is therefore found mainly in products of animal origin. However, we can also find it in some vegan foods such as tempeh, brewer's yeast, tofu, and cereals (muesli). If our diet is poor in food, it is good to get it through food supplements.

Increased risk of vitamin B12 deficiency can be observed in the following conditions:

• In pernicious anemia - a type of autoimmune, hereditary disease;
• In atrophic gastritis - inflammation and deterioration of the gastric mucosa;
• In gastric surgeries such as gastric bypass or partial or complete gastrectomy (removal of the ileum) also lead to B12 deficiency, because that is where the receptors needed for its absorption are located;
• In Crohn's disease (inflammatory bowel disease);
• In enteritis and celiac disease can also impair the absorption of this important vitamin;
• When exposed to heavenly gas during surgery;
• In heavy metal poisoning such as mercury, which interferes with the ability of B12 to cross the blood-brain barrier and reach the needy neurons.

Why Vitamin B12 is one of the most important vitamins for our body?

Vitamin B12 plays an extremely important role in stimulating metabolism, energy production, and the normal functioning of the nervous system. Its normal levels in the body help reduce the feeling of tiredness and fatigue. It supports brain activity and the proper functioning of nervous processes in the body. Vitamin B12 stimulates energy production and participates in the metabolism of carbohydrates, proteins, and fats. Supports proper DNA synthesis in terms of red blood cell formation. Take care of the proper oxygen transfer to all organs. It is necessary for the smooth running of the pregnancy.

Here are some signs that may suggest that we are deficient in Vitamin B12:

• memory difficulties;
• tingling in the limbs;
• depressive states;
• delayed reactions;
• arrhythmia;
• fatigue;

B12 deficiency has been shown to be a metabolic disease that can lead to serious health problems.

Causes that can lead to B12 deficiency:

• When we are under stress, cortisol is released, which accumulates in the stomach and intestines and slows down digestion. Stress interferes with the absorption of food and vitamin B12;
• If we suffer from inflammation and infections;
• If we suffer from an impaired secretion of hydrochloric acid and destruction of internal protein factor;
• When we use contraceptives, we take antibiotics and anticonvulsants;
• Unhealthy lifestyle and poor nutrition are also part of the reasons for improper absorption of vitamin B12;
• Helicobacter pylori
• Atrophic gastritis
• Medicines against stomach acids
• Overgrowth of individual strains of intestinal bacteria

And here are the sources from which we can get vitamin B12:

There are two types of sources from which we can get the right amount of B12:

• Through food - foods that contain B12 are products of animal origin such as liver, heart, kidneys, chicken, beef. Fish and seafood. Dairy products and eggs. Some vegan foods like tempeh, tofu, miso, muesli, brewer's yeast.

• Through nutritional supplements - there are various nutritional supplements on the market in the form of lozenges, liquid vitamins, nasal sprays, and injections that help to quickly get this vital vitamin. When the body is severely deficient in vitamin B12, it is good to consult a doctor and start injecting, then switch to lozenges or nasal sprays.

The different forms of vitamin B12 - Cyanocobalamin, Methylcobalamin, Adenosylcobalamin, Hydroxocobalamin:

• Cyanocobalamin is a form of B12 that must undergo metabolic steps before being converted to Methylcobalamin or Adenosylcobalamin. Cyanocobalamin is a form of vitamin B12 that is not found in foods of animal origin, it is formed synthetically and after the production of vitamin B12 from strictly defined strains of bacteria, the binders of cyanide are ignited. Smoking burdens the body with cyanide and therefore large amounts of vitamin B12 in the form of cyanocobalamin are not suitable for smokers.

• Methylcobalamin is one of the two biologically active forms of vitamin B12 that the human body needs, involved in the regulation of the amino acid homocysteine. Methylcobalamin is required for the methylation of homocysteine ​​to methionine, which is involved in a number of biochemical processes such as the metabolism of neurotransmitters. In addition to the damage to the myelin sheath, vitamin B12 deficiency can lead to depression, sleep problems, panic attacks, schizophrenia, etc. Increased homocysteine is a known risk factor for cardiovascular disease. As vitamin B12 levels decrease, homocysteine ​​levels increase. Lack of vitamin B12 in the form of Methylcobalamin leads to DNA damage. According to reports from shared experiences, the use of methylcobalamin, like other methyl donors, may have a negative effect on some people. There are experiments that provide evidence that methylcobalamin can methylate mercury, leading to the formation of the even more toxic methylmercury. Therefore, people with mercury exposure (eg due to amalgam) should use other forms of B12. Achieves 3 times higher B12 liver stores than cyanocobalamin.

• Adenosylcobalamin is the second biologically active form of B12. According to a publication on www.b12-vitamin.com Adenosylcobalamin is involved in the production of energy in the mitochondria of cells, all organs, and tissues, and about 20% of the vitamin B12 contained in the blood. Vitamin B12 deficiency in the form of adenosylcobalamin leads to impaired ATP production at the cellular level and symptoms such as:

• • chronic fatigue
  • severe exhaustion
  • muscle weakness
  • weight loss
  • developmental disorders

• Hydroxocobalamin itself is not a coenzyme form of B12, but it can be converted by the body to both methyl- and adenosylcobalamin and is a common intermediate form in B12 metabolism. In addition, it binds particularly well to the body's transport molecules and thus circulates for a long time in the blood – this makes it the best form for storing the vitamin.

Here are some of the tests you need to do to confirm/reject B12 deficiency:

• Complete Blood count with MCV, RDW, MCH
• Serum vitamin B12
• Reticulocytes
• Serum iron
• Iron-binding capacity (IRC )
• Folic acid
• Homocysteine

Vitamin B12 deficiency in the human body can lead to digestive disorders, increased risk of heart disease, and disorders of all cognitive functions. However, its high levels can also damage the liver because it is stored there. It is easy to know if we are deficient in vitamin B12 through a blood test. This vitamin is especially important for both children and adults. To protect ourselves from its absence, it is good to live healthily and eat properly.

Photo by Tati Visual on Unsplash
Photo by Anthony Tran on Unsplash