Healthy Benefits of Vitamin B-12

Vitamin B-12 is one of the core nutritional necessities that our bodies need to function properly and keep us well. B-12 is vital for many processes in the body including the health of the nervous system, emotional and cognitive wellness, cardiovascular health, a strong immune system, and others.

Why Supplementation With B-12 Is So Important
B-12, like many substances found in nature, is available in a wide variety of foods. However, when we eat a diet high in cooked, refined and processed foods, much of the B-12 is compromised or destroyed, resulting in a sabotage of B-12 that is usable by our bodies. In addition, B-12 is not most effective when it is found in an isolated form. There is a synergistic effect that takes place only when B-12 is in the presence of other nutrients such as B-6, folic acid, and calcium, to name a few. Therefore, to get enough B-12 only from foods is a challenge that calls for a well-rounded diet high in a variety of organic, whole foods.

Examples include:

• Organic cheese, milk, yogurt, and other dairy products
• Sea vegetables (such as kelp) (be careful of toxins)
• Organic eggs
• Cold water fish
• Organic, free-range meats (especially liver)
• Brewer's yeast

Some studies have resulted in estimates that up to 40% of Americans may not have adequate levels of B-12 in their bodies, especially the elderly. The lack of available B-12 in foods is a major reason why the use of supplemental B-12 is essential. In addition, certain other risk factors make it even more likely that deficiency of B-12 exists, including:

• Age: The older we get, the harder it is for us to get enough B-12
• Smoking reduces the body's ability to absorb B-12.
• Vegetarians can also be at increased risk because meats are one of the greatest sources of dietary B-12.
• Anyone with digestive issues such as gastric bypass surgery or other stomach surgeries are not able to assimilate enough B-12 (and literally all other nutrients as well).

Benefits of Vitamin B-12

B-12 plays many important roles in nutrition and prevention of disease. Some of these include:

• Nervous system health: B-12 can treat and prevent mood disorders, improve memory and mental clarity, help with depression and other mental conditions, and bolster the overall health of nerve cells and transmissions. B-12 has been shown to improve metabolism in every cell of the body, especially nerve cells. This is why B-12 is good for treating fatigue and boosting energy levels.
• Immune System: Lack of B-12 suppresses the immune system. Getting plenty of B-12 is a great way to keep your natural immune system functioning in tip-top shape, thus preventing all types of disease and illness.
• Cardiovascular: B-12 helps lower blood levels of an amino acid called homocysteine, which is a risk factor for arterio sclerosis, heart attacks, strokes, and other vascular conditions.
• Circulatory: B-12 is necessary for the body to create enough red blood cells. A condition known as pernicious anemia occurs when the body is unable to do this. B-12 also improves your blood’s ability to carry more oxygen.
• Genetics: B-12 is also crucial for the synthesis of DNA and RNA in all of the body's cells. It also helps with optimal growth and development in infants and children.
• Allergies: Try more B-12 for fighting food allergies, asthma, and other allergic reactions. B-12 can also help with conditions such as bursitis and eczema.
• Absorption of nutrients: B-12 helps us get more nutrients out of the food we eat. Helpful for people with digestive disorders that decrease assimilation of nutrients such as Chron's disease, irritable bowel syndrome, and others.

Methylcobalamin: The Better Supplement Choice

Methylcobalamin is one of the two coenzyme forms of vitamin B12 (cyanocobalamin). Evidence indicates methylcobalamin has some metabolic and therapeutic applications not shared by the other forms of vitamin B12. Methylcobalamin is the active form of vitamin B12 that acts as a co-factor for methionine synthase in the conversion of homocysteine to methionine, thus lowering blood levels of homocysteine. Methylcobalamin acts as a methyl donor and participates in the synthesis of SAM-e (S-adenosylmethionine), a nutrient that has powerful mood elevating properties. Vitamin B12 can be absorbed sublingually, orally, and in a doctor's office it can be given by injection.

Oral supplements of vitamin B12 as well as injections are able to correct vitamin B12 deficiencies. However, oral doses must contain more than 200 times the recommended daily allowance (RDA) of vitamin B12. Dr. Lisette C. P. G. M. de Groot, study author, of Wageningen University in the Netherlands indicated that most people develop vitamin B12 deficiencies as a result of "malabsorption," in which the body becomes unable to extract vitamin B12 from food. According to de Groot, the deficiency typically strikes older people and takes years to develop. In some instances, people who avoid animal products -- such as vegans and followers of a macrobiotic diet -- can also develop a deficiency in vitamin B12 as a result of not eating enough B12-rich foods. A vitamin B12 deficiency is typically treated by monthly shots that are usually painful. To investigate whether an oral dose of vitamin B12 works, as well, various daily doses of oral vitamin B12 supplements were tested in 120 people aged 70 and older. It was found that daily oral doses of 647 to 1032 micrograms of vitamin B12 appeared to correct the deficiency. The current RDA for vitamin B12 is 3 micrograms per day. SOURCE: Archives of Internal Medicine, May 23, 2005.

Mothers with low levels of vitamin B12 in their blood are at increased risk of having a baby with spina bifida -- a birth defect in which the spinal cord fails to form properly. Based on previous research, pregnancy guidelines do recommend that women consume enough folic acid to reduce the risk of spina bifida and related health concerns. The new findings indicate that these guidelines should also include recommendations about vitamin B12.

B-12 works best in a comprehensive formula that includes all of the B-complex vitamins. They have a greater effect together than individually. Avoid B-12 supplements that have artificial ingredients and fillers. These may be cheaper, but think value not just cost alone. Unfortunately, studies have shown that due to poor regulation and ambiguous marketing, consumers may have only a 20% chance of purchasing supplements that actually contain what is listed on the label! A liquid B-12 Methylcobalamin will most likely prove to be the best source as far as absorption and utilization.

Interactions with Drugs and Herbs

Vitamin B-12 can interact with the following: Alcohol; Aminosalicylic acid (para-aminosalicylic acid, PAS, Paser); antibiotics; hormonal contraception; Chloramphenicol (Chloromycetin); Cobalt irradiation; Colchicine; Colestipol (Colestid); Cholestyramine (Questran); H2-receptor antagonists include cimetidine (Tagamet), famotidine (Pepcid), nizatidine (Axid), and ranitidine (Zantac); Metformin (Glucophage); Neomycin; Nicotine; Nitrous oxide; Phenytoin (Dilantin); phenobarbital; primidone (Mysoline); Proton pump inhibitors (PPIs); Zidovudine (AZT, Combivir, Retrovir); Folic acid (large doses); Potassium.

More Information

Protection Via Methylcobalamin