what does vitamin b12 do to your body

Vitamin B12, or cobalamin, is naturally found in animal foods. It can also be added to foods or supplements. Vitamin B12 is needed to course red blood cells and DNA. It is likewise a cardinal player in the function and evolution of brain and nervus cells.

Vitamin B12 binds to the protein in the foods we eat. In the tum, hydrochloric acid and enzymes unbind vitamin B12 into its free form. From at that place, vitamin B12 combines with a poly peptide called intrinsic factor so that it can be absorbed further down in the small intestine.

Supplements and fortified foods comprise B12 in its free form, and then they may exist more than easily absorbed. There is a variety of vitamin B12 supplements available. Although there are claims that certain forms—similar sublingual tablets or liquids placed nether the tongue to be captivated through the tissues of the mouth—have meliorate absorption than traditional tablets, studies accept not shown an important difference. Vitamin B12 tablets are available in high dosages far above the recommended dietary allowance, but these high amounts are not necessarily the amount that will exist absorbed because an adequate amount of intrinsic cistron is likewise needed. In cases of astringent vitamin B12 deficiency due to inadequate intrinsic factor (pernicious anemia), doctors may prescribe B12 injections in the musculus.

Recommended Amounts

RDA: The Recommended Dietary Allowance for men and women ages 14 years and older is 2.iv micrograms (mcg) daily. For pregnancy and lactation, the amount increases to 2.6 mcg and 2.8 mcg daily, respectively. [1]

UL: A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side furnishings in the full general population. No upper limit has been ready for vitamin B12, equally at that place is no established toxic level.  Nevertheless, some evidence suggests that supplements of 25 mcg per twenty-four hours or higher may increase the gamble of bone fractures. [two]

Vitamin B12 and Health

Cardiovascular disease

Vitamin B12 is involved in the breakup of a protein called homocysteine. High homocysteine levels are associated with an increased chance of center disease and stroke every bit it may promote the formation of claret clots and excess free radical cells, and may impair normal blood vessel office. A lack of adequate vitamin B12 can increase homocysteine levels.

Although epidemiological studies have found that vitamin B12 supplementation can subtract homocysteine levels, they have not consistently shown a decreased hazard of cardiovascular events in taking the vitamin. Therefore the American Heart Association does non advocate for the routine use of B vitamin supplements in reducing cardiovascular affliction risk. [1]  However,  vitamin B12 supplements can be important for some individuals with genetic variants that pb to loftier homocysteine levels.

Cognitive function

High homocysteine levels are linked with a higher incidence of Alzheimer's disease, dementia, and cerebral decline. Similar to cardiovascular disease, although the research has shown that vitamin B12 supplementation reduces homocysteine blood levels, this has not translated into reduced rates of cognitive refuse. A Cochrane review on folic acid supplements and cognition, with or without vitamin B12, did not find a pregnant effect of the supplements vs. placebo on cognitive function in good for you elderly people or people with dementia. [3] Another review of 14 randomized controlled trials likewise did non consistent evidence of benefit with the use of vitamin B12 supplements, lonely or with other B vitamin supplements, on cerebral part in people with either normal or impaired cognition. [4] These findings practice non preclude a possible do good among some individuals with depression vitamin B12 levels, and more research is needed.

Food Sources

• Fish, shellfish
• Liver
• Red meat
• Eggs
• Poultry
• Dairy products such every bit milk, cheese, and yogurt
• Fortified nutritional yeast
• Fortified breakfast cereals
• Enriched soy or rice milk

Signs of Deficiency and Toxicity

Deficiency

Measuring vitamin B12 in the blood is actually not the all-time fashion to determine whether someone is scarce, as some people with a deficiency can evidence normal B12 blood levels. Claret levels of methylmalonic acid, a protein breakup product, and homocysteine are better markers that capture bodily vitamin B12 activity. These values increment with a vitamin B12 deficiency. It is estimated that upward to 15% of the general population has a vitamin B12 deficiency. [1]

Factors that may crusade vitamin B12 deficiency:

• Avoiding animal products. People who do not eat meat, fish, poultry, or dairy are at risk of condign deficient in vitamin B12, since it is but found naturally in animal products. Studies have shown that vegetarians accept low vitamin B claret levels. [5] For this reason, those who follow a vegetarian or vegan diet should include B12-fortified foods or a B12 supplement in their diets. This is particularly important for pregnant women, as the fetus requires acceptable vitamin B12 for neurologic development and deficiency can lead to permanent neurological damage.
• Lack of intrinsic gene. Pernicious anemia is an autoimmune disease that attacks and potentially destroys gut cells so that intrinsic factor is non nowadays, which is crucial for vitamin B12 to be absorbed. If vitamin B12 deficiency ensues, other types of anemia and neurological damage may issue. Even the employ of a high-dose B12 supplement will not solve the trouble, as intrinsic factor is not available to absorb it.
• Inadequate stomach acid or medications that crusade decreased breadbasket acrid. A much more common crusade of B12 deficiency, especially in older people, is a lack of stomach acrid, because tum acid is needed to liberate vitamin B12 from food. An estimated 10-xxx% of adults over the age of 50 have difficulty absorbing vitamin B12 from nutrient. [1] People who regularly take medications that suppress stomach acid for conditions like gastroesophageal reflux disease (GERD) or peptic ulcer illness—such as proton-pump inhibitors, H2 blockers, or other antacids—may have difficulty arresting vitamin B12 from food. These drugs can tiresome the release or decrease production of stomach acid. In theory this tin prevent the vitamin from existence released into its gratis usable grade in the tummy; withal, enquiry has non shown an increased prevalence of a deficiency in people using these medications. Anyone using these medications for an extended fourth dimension and who are at adventure for a vitamin B12 deficiency for other reasons should exist monitored closely past their doc. They may also choose to utilize fortified foods or supplements with vitamin B12, as these forms are typically captivated well, and exercise not require stomach acid.
• Intestinal surgeries or digestive disorders that cause malabsorption. Surgeries that bear on the tum where intrinsic factor is fabricated, or the ileum (the last portion of the small intestine) where vitamin B12 is absorbed, can increase the take a chance of a deficiency. Certain diseases including Crohn'southward and celiac disease that negatively touch on the digestive tract as well increase the risk of deficiency.

Signs of deficiency may include:

• Megaloblastic anemia—a condition of larger than normal sized red blood cells and a smaller than normal corporeality; this occurs because at that place is not plenty vitamin B12 in the diet or poor absorption
• Pernicious anemia—a type of megaloblastic anemia caused by a lack of intrinsic factor so that vitamin B12 is non absorbed
• Fatigue, weakness
• Nerve damage with numbness, tingling in the hands and legs
• Memory loss, confusion
• Dementia
• Low
• Seizures

Toxicity

Vitamin B12 is a water-soluble vitamin, and so any unused amount will exit the torso through the urine. Mostly, up to thousand mcg a mean solar day of an oral tablet to treat a deficiency is considered rubber. The Institute of Medicine states "no adverse furnishings take been associated with excess vitamin B12 intake from nutrient and supplements in healthy individuals." [1] Withal, it is important not to start a high-dosage supplement of any kind without starting time checking with your doctor.

Did You Know?

• A B vitamin circuitous supplement is often touted to boost energy levels and mood. People who accept a B vitamin deficiency may feel a ascension in energy levels after using the supplement considering the vitamin is directly involved in making healthy blood cells and can correct anemia if nowadays. Still, in that location is no testify of do good if people without a deficiency have extra B vitamins.
• People who consume a vegan diet are ofttimes told to include Brewer'due south or nutritional yeast for its B12 content. Still, yeast does not naturally contain this vitamin and volition only be present if fortified with it. Be aware that certain brands, but not all, contain B12.
• Nori (purple laver), the dried edible seaweed used to make sushi rolls, is sometimes promoted every bit a plant source of vitamin B12. It does contain modest amounts of active vitamin B12, merely the corporeality varies amongst types of seaweed, with some containing none. Therefore is not considered a reliable food source.

References

1. U.S. Department of Health and Homo Services. Vitamin B12 Fact Sheet for Wellness Professionals. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ Accessed i/21/19.
2. Meyer HE, Willett WC, Fung TT, Holvik K, Feskanich D. Association of High Intakes of Vitamins B6 and B12 From Nutrient and Supplements With Risk of Hip Fracture Amid Postmenopausal Women in the Nurses' Health Study. JAMA network open. 2019 May iii;2(5):e193591-.
3. Malouf R, Evans JG. Folic acid with or without vitamin B12 for the prevention and treatment of healthy elderly and demented people. Cochrane Database of Systematic Reviews. 2008(4).
4. Balk EM, Raman 1000, Tatsioni A, Chung M, Lau J, Rosenberg IH. Vitamin B6, B12, and folic acid supplementation and cognitive function: a systematic review of randomized trials. Athenaeum of internal medicine. 2007 Jan 8;167(1):21-xxx.
5. Rizzo G, Laganà A, Rapisarda A, La Ferrera G, Buscema M, Rossetti P, Nigro A, Muscia V, Valenti G, Sapia F, Sarpietro Chiliad. Vitamin B12 amongst vegetarians: condition, assessment and supplementation. Nutrients. 2016 December;viii(12):767.

Terms of Use

The contents of this website are for educational purposes and are non intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you lot may take regarding a medical condition. Never condone professional medical advice or delay in seeking it because of something y'all have read on this website. The Nutrition Source does non recommend or endorse whatever products.

bondnevency.blogspot.com

Source: https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/

Share this post