Vitamina B12

Vitamin B12 is an essential vitamin that plays a key role in red blood cell production, nervous system function, and DNA synthesis. The body does not produce it itself, so it must be obtained from food or supplements.

Main Benefits of Vitamin B12

1. Boosts energy (if you are deficient)

• Helps convert food into energy.

• If you have a B12 deficiency, supplementation can reduce fatigue and weakness.

• If levels are normal, taking more B12 usually does not provide extra energy.

2. Supports brain health

• Helps normal nerve function.

• Supports memory, concentration, and cognitive functions.

• Long-term deficiency can cause neurological damage.

3. Prevents anemia

• It is essential for red blood cell production.

• Deficiency can cause megaloblastic anemia, which leads to:

  • fatigue,

  • dizziness,

  • paleness,

  • shortness of breath.

4. Protects the nervous system

• Helps maintain the nerve sheath (myelin).

• Can reduce numbness, tingling, and weakness associated with B12 deficiency.

5. Supports heart health

• Helps reduce homocysteine levels, a factor associated with a higher cardiovascular risk.

• However, lowering homocysteine with B12 has not been clearly shown to reduce the risk of heart attack or stroke.

6. Helps during pregnancy

• It is important for the normal development of the fetus's brain and nervous system.

• Deficiency increases the risk of complications.

7. Supports mood

• Participates in the production of neurotransmitters like serotonin and dopamine.

• In individuals with deficiency, correcting it can improve mood.

8. Helps hair, skin, and nail health

• Only if a deficiency exists.

• There is no strong evidence that it improves these aspects in individuals with normal levels.

Who is at higher risk of deficiency?

• People over 60 years old.

• Vegetarians and vegans.

• People taking Metformin for a long time.

• Those using medications to reduce stomach acidity, such as Omeprazole.

• People with absorption problems (e.g., after stomach surgery or bowel diseases).

Best food sources

• Beef liver.

• Beef meat.

• Fish (salmon, sardines, tuna).

• Eggs.

• Milk and its products.

• B12-fortified cereals.

Recommended daily dose

For most adults: 2.4 micrograms (mcg) per day.

In supplements, much higher doses (500–1000 mcg) are often found. These are usually safe because the body absorbs only a portion of them, and the excess is eliminated in the urine.

Signs of deficiency

• Persistent fatigue.

• Weakness.

• Numbness or tingling in the hands and feet.

• Balance problems.

• Difficulty with memory and concentration.

• Red or sore tongue.

• Anemia.

If you are building a supplement regimen for long-term health, Vitamin B12 is often combined with Vitamin B9 and Vitamin B6, as these vitamins work together in homocysteine metabolism and support nervous system function. However, it is advisable to check B12 levels with a blood test before taking high doses for extended periods.