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Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Commonly known as the "energy" vitamin, B12 is found mostly in meats like beef, chicken, and fish as well as dairy products. Unlike most water-soluble vitamins, B12 is stored in your body so deficiency may take a while to show up. Approximately 25% of adults are deficient in B12.
A Note About MTHFR
When looking for a good multivitamin, always choose one with the methylated forms of B12 and B9 (folate). About 30% of the population has a gene mutation known as MTHFR that can cause them to not be able to absorb the synthetic versions of B12, which is cyanocobalamin, and B9, which is folic acid. Unfortunately, most people are aware they have this gene mutation and the effects of not absorbing B12 and B9 can be devastating.
Benefits of B12
Red blood cell formation
Memory recall
Cellular energy
Nutrient absorption
Adrenal gland support
Nerve and brain regeneration
DNA synthesis
Female and male reproductive health
Signs of Deficiency
Low energy or sometimes chronic fatigue
Lack of focus and other cognitive difficulties
Tension in muscles
Poor memory
Emotional mood swings
Lack of motivation
Female infertility
Male low testosterone
Digestive issues (like leaky gut or IBD)
Fatigue, even after getting a good night’s sleep
Anemia
Depression
Asthma
Kidney disease
Macular degeneration
Migraines
Multiple sclerosis
Neuropathy
Shingles
Tinnitus
People Most at Risk for B12 Deficiency
Strict Vegans since most B12 is found in meat and dairy
People who have had bariatric surgery
People with pernicious anemia
People taking medications like Metformin for blood sugar control, proton pump inhibitors like Prevacid, Prilosec, and Nexium, H2 receptor antagonists like Zantac and Pepcid, anti-gout drugs, blood pressure medicine, birth control pills, cholesterol-lowering medicines, and antipsychotic drugs interfere with absorption and metabolism
People with H. pylori infection and stomach ulcers
People with inflammatory bowel disease, leaky gut, and other serious digestive problems
People with acid reflux
Adults over the age of 60 are 20% more likely to be deficient due to decreased stomach acid production, use of antacids, increased microbial growth, and H. pylori infection
Sources for B12
Animal liver and kidneys
Clams
Sardines
Beef
Tuna
Trout
Salmon
Milk and dairy products
Eggs
Ham
Chicken breast
Important Note
Avoid foods fortified with folic acid (synthetic version of B9 folate). When folate levels are too high, they can mask symptoms of vitamin B12 deficiency. Research suggests high folate levels can exacerbate anemia and cognitive symptoms associated with B12 deficiency. Folic acid intake from fortified foods should not exceed 1000 mcg per day.
Alcohol-related liver disease may cause B12 test levels to show higher than they actually are. People with alcohol use disorder may need supplements to correct B12 deficiency and anemia.
Dosage
Studies posted in the U.S. National Library of Medicine suggests people supplement B12 with either 50-100 mcg daily or 2000 mcg weekly. Tablets should be chewed and allowed to dissolve in the mouth for maximum absorption.
Anyone with severe B12 deficiency should consult their medical doctor
Resources
Avena, N. (2021, December). What You Need to Know About Vitamin B12. Natural Practitioner, 10(9), 40–41.
Levy, J. (2020, August 16). Vitamin B12 Deficiency Symptoms + How to Prevent & Overcome Low Vitamin B12. Dr. Axe. Retrieved December 16, 2021, from https://draxe.com/nutrition/vitamin-b12-deficiency-symptoms/
List of H2 antagonists (H2 blockers). Drugs.com. (n.d.). Retrieved December 16, 2021, from https://www.drugs.com/drug-class/h2-antagonists.html
Richards, L. (n.d.). Vitamin B12 Foods: What to eat and avoid. Medical News Today. Retrieved December 16, 2021, from https://www.medicalnewstoday.com/articles/vitamin-b12-foods#best-vitamin-b-12-foods
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