Vitamin Profile: Vitamin B12

Making sure you get enough vitamins can be confusing at times.

There’s so many different types of vitamins, and then when you get to the “B” vitamins there’s even more variety.

For the last few months, we’ve been looking at the B complex of vitamins. The last one was on the benefits of vitamin B9, but today we’ve reached the end of the road.

It’s time to take a closer look at the last B vitamin in the list, vitamin B12.

Vitamin B12 is a water-soluble vitamin which can occur in some foods, but also may be taken as a supplement or sometimes even prescribed by a doctor, however it cannot be produced by the body.

It has a number of functions related to forming red blood cells, neurological functions, and synthesizing DNA.

Let’s take a closer look at some of the benefits of B12.

Benefits Of Vitamin B12

The list of benefits of vitamin B12 is impressive. The ones we’ll look at today are supported by science, and can have huge impacts on your life if you’re deficient in B12.

1. Helps Your Body Absorb Iron

Vitamin B12 can help facilitate the body’s absorption of iron.

Iron is critical for healthy growth, and deficiency of it results in anemia.

In infants, iron deficiency can result in premature birth, low birth weight and delayed development.

Iron deficiency has also been linked to low IQ and poor performance at school and work.

2. Supports Bone Health

A study of over 2,500 adults showed those with a vitamin B12 deficiency were also more likely to have a lower than normal bone mineral density.

Low bone mineral density can result in bones becoming delicate and fragile over time, and an increased risk of osteoporosis.

3. Can Help Fight Depression

A study from 2000 in the American Journal of Psychiatry showed a link between low B12 levels in depressed subjects.

Those with a vitamin B12 deficiency were 2.05 times more likely to be severely depressed than those with normal levels of B12.

4. Contributes To Red Blood Cell Formation

Vitamin B12 is critical for helping your body produce red blood cells.

Low B12 levels can result in reduced red blood cell production, and the ones which do develop may not develop properly.

When there is a B12 deficiency, red blood cells can become larger than normal, and oval in shape, instead of round.

This causes them to be unable to enter your bloodstream, which means you won’t have enough red blood cells to transport oxygen to your organs.

5. Helps Prevent Neural Tube Defects During Pregnancy

A 2009 article in the journal Pediatrics showed mothers of children with neural tube defects were more likely to have low B12 levels.

Those with concentrations of 250 ng/L or less were at the highest risk for these complications.

It is recommended that prospective mothers have vitamin B12 levels of at least 300 ng/L before becoming pregnant.

6. May Slow Cognitive Decline

In 2016, a study in the Journal of Alzheimer’s Disease showed that in people with mild cognitive impairment, treatment with B vitamins lowered the rate of clinical decline.

B12 may play a role in preventing brain atrophy and neuron loss, which are causes of dementia.

Other Benefits

Other benefits of vitamin B12 include:

● A reduced risk of macular degeneration, which is a disease affecting vision
● Improvement of mood and lessening symptoms of depression
● Increased energy levels
● Improved heart health
● Healthier hair, skin, and nails

Vitamin B12 Deficiency

How would you know if you are deficient in vitamin B12?

Possible signs you’re lacking in this vitamin include:

● Fatigue
● Paleness
● Nausea
● Loss of appetite
● Weakness
● Weight loss

You may also experience neurological symptoms such as numbness and tingling in the hands and feet, difficulty maintaining balance, confusion, depression, and memory loss.

In infants a B12 deficiency can mean developmental delays and failure to thrive.

Dietary Sources Of Vitamin B12

Vitamin B12 is found in animal products such as:

● Fish
● Meat
● Poultry
● Eggs
● Milk and milk products

It is generally not found in plant-based foods, however, fortified foods such as breakfast cereals and milk alternatives are available for vegetarians.

It can also be found in some nutritional yeast products.

Contact The Mindful Healing Clinic

Are you concerned about your levels of vitamin B12, or any other vitamin?

The Mindful Healing Clinic is here to help.

Contact us now to book a consultation – we will check your vitamin levels and work with you to devise a treatment plan to ensure your vitamin levels are maintained at optimal levels.

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Vitamin Profile: Vitamin B9

A..B..C..D… Sometimes knowing all of the different vitamins can seem like alphabet soup.

And when you get to the B vitamins, there’s even more variety – B1, B2, B3 and so on.

So what does it all mean?

What do these various vitamins do for us, and what are the consequences if you don’t get enough?

This is the seventh article in our ongoing series on the B-complex of vitamins. Last time, we looked at Vitamin B7.

In this article we will attempt to demystify vitamin B9, also known as folate or folic acid.

What About Vitamin B8?

What comes before B9? B8 obviously. So why did we skip vitamin B8 in this series?

Vitamin B8, now known as inositol, is actually not a vitamin at all, but a sugar which serves a number of functions.

Inositol, which can be found in fruits, beans, grains, and nuts, is a component of cell membranes.

It also influences insulin, as well as chemical messengers in the brain such as serotonin and dopamine.

The reason why it isn’t considered a vitamin is because your body can synthesize it itself. So, there’s a little about vitamin B8, but you came here for information on vitamin B9, right?

Keep reading for the beeline on B9.

Benefits Of Vitamin B9

There are many important roles which vitamin B9 plays in the body.

From the development of red blood cells and synthesis of DNA, to nervous system function and preventing birth defects in unborn babies, it is truly vital.

Let’s take a closer look at some of the benefits of vitamin B9 to the body.

Helps Create Red Blood Cells

Vitamin B9 works together with vitamin B12 and iron in order to form red blood cells. Because of this, low levels of this vitamin can lead to anemia.

Without enough vitamin B9, a person can develop a disorder called megaloblastic anemia.

In this condition, an individual does not have enough blood cells, and the red blood cells they do have are too large.

Reduces Cancer Risk

A 1997 study in the journal Proceedings of the National Academy of Sciences of the USA showed a link between low levels of folate and increased risk of cancer.

Folate is used in the formation of nucleic acids, and the repair and synthesis of DNA molecules.

Low folate can contribute to abnormalities in the development of DNA, which may eventually result in cancerous cell growth.

Prevents Birth Defects

Many people associate folate or folic acid with pregnancy vitamins, and for good reason.

Its best-known use is for preventing birth defects and assisting with spinal development of an unborn baby.

Any person expecting a baby should be sure to get enough B9 in order to avoid serious defects in their baby.

Prevents Premature Aging

Regular consumption of folic acid has been shown to delay signs of aging.

Not only has it been shown to ward off wrinkles, it prevents production of stress hormones and promotes absorption of nutrients.

May Help Fight Depression

A 2005 study in the Journal of Psychopharmacology found depressive patients to be low in folate as well as vitamin B12. and suggests that supplementation with both of these can improve the outcome for these patients.

This is likely due to the role folate plays in the production of serotonin and dopamine, which both have effects on mood – depression and anxiety are due to an imbalance of these neurotransmitters.

Many doctors prescribe vitamin B9 for patients with depression and anxiety.

Folic Acid Vs. Folate – What’s The Difference?

Both folic acid and folate are forms of vitamin B9.

Although these two names are often used interchangeably, they have different effects on your body and health, so it is important to understand the difference.

Folate is the naturally occurring form of vitamin B9 and is important to cell growth and the formation of DNA. Low levels of folate are linked to birth defects and an increased risk of cancer.

Folic acid is a synthetic form of vitamin B9. In this form, it takes longer for the body to metabolize the vitamin, which can lead to health issues associated with high levels of unmetabolized folic acid.

Vitamin B9 Deficiency

The following symptoms are indicators that you may be deficient in vitamin B9:

● Fatigue
● Ulcers in the mouth, and sore tongue
● A “tingling” or “pins and needle” feeling
● Changes in mood
● Weakness
● Memory issues

If you are experiencing these symptoms and aren’t sure of the cause, consider it may be due to a lack of vitamin B9 – keep reading to learn how to fix this with your diet.

Dietary Sources Of Vitamin B9

Eating a diet rich in vitamin B9 is important.

It can be found in many vegetables including:

● Leafy greens such as kale and spinach
● Broccoli, beans, peas and oranges
● Some meat products, including beef, liver, pork, chicken, and shellfish
● Yeast
● Breakfast cereals which have been fortified.

It should be noted, because this is a water-soluble vitamin, boiling these veggies can cause a loss of vitamin – steaming is a better option.

Contact the Mindful Healing Clinic

Are you worried you may be deficient in vitamin B9 or any other vitamin?

Do you show the symptoms listed in this article, or worry that you are not getting enough of this important vitamin in your diet?

Contact the Mindful Healing clinic for a consultation today and let us help you get back-on-track.

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