Whether we are vegan or not, we should keep vitamin B12 very present in our lives, not on a whim or fashion, but because it is an essential vitamin for the body and brain. Having low levels of B12 in the body triggers a series of health problems such as neurological damage, loss of reflexes, muscle weakness, difficulty walking and even accelerates dementia, especially if we are genetically prone to Alzheimer's.
Very few people knew what vitamin B12 was until going vegan became a fad a little over a year ago. Social pressure and information available to everyone help in many situations, and one of them is to publicize the importance of this vitamin in our daily diet.
There are foods of animal origin that have B12 naturally, others that are obtained after animal supplementation, then there are plant foods that are fortified with B12 to compensate in vegan diets, and, finally, artificial supplementation. In the latter case, there are two types, vegan and non-vegan supplements.
What should you know about this vitamin?
It is not a vitamin without more, nor is it easy to absorb by the body if teamwork is not carried out. In addition, supplementation cannot be done haphazardly, there must be medical follow-up, especially in the case of strict vegan diets where there is not the slightest slip.
How does my body absorb B12?
This vitamin is an essential nutrient for the normal development of our body and brain, but few people know that it is not absorbed deliberately or as easily as we think. In order for B12 to be absorbed, it requires two steps:
- The hydrochloric acid that is in the stomach separates vitamin B12 of the protein present in B12.
- The vitamin B12 is then combined with a protein made in the stomach called intrinsic factor that helps the vitamin be absorbed.
By this we mean that we should not take this vitamin without medical recommendation or supervision since many people suffer from anemia known as pernicious anemia and are not capable of producing the intrinsic factor that we have discussed before. So the B12 is not absorbed and accumulates, producing a series of health problems.
Daily dose of B12
Here we must again recommend visiting a specialist, since through a series of medical tests they will tell us if we need to supplement ourselves, or not, how often, what type of supplements, the daily amount, if more tests are necessary, etc.
There is an indicative table that indicates the daily amount (micrograms) that we should take at different stages of life, from newborn babies to adolescents, adults in general, and pregnant or lactating women. This table includes everyone, that is, whether we have a vegan, vegetarian or traditional diet with products of animal origin:
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Benefits of taking vitamin B12 regularly
Hearing about this vitamin is becoming commonplace, especially on social networks. It consists of a water-soluble nutrient that contributes to the production of DNA, helps keep neurons healthy, favors the normal functioning of the brain and nervous system, forms red blood cells, prevents megaloblastic anemia (causes tiredness and weakness), etc.
Avoid anemia
Among the main benefits of this vitamin is the elimination of anemia. It is common for people with anemia to be prescribed vitamin complexes that include B12, which is why it is advisable to see a doctor if we notice that we are tired, discouraged, with fatigue, pale skin, difficulty breathing, hands and cold feet, dizziness and lightheadedness, etc.
B12 deficiency affects the creation of red blood cells that is produced by the pernicious anemia and there is also megaloblastic anemia. Both are dangerous and that is why vitamin complexes that include B12 are normally prescribed to prevent greater ills.
Neurons, red blood cells and DNA
This "simple" vitamin helps us to be healthy and is essential for the creation of red blood cells, as well as for the maintenance of these and neurons. The B12 is an ally, since it is in charge of the myelin formation consisting of a layer that covers the axon of some neurons.
The formation of red blood cells is in the hands of this vitamin and they serve to transport oxygen throughout the body. Something essential to stay alive. Red blood cells do not have a nucleus, despite being cells, what they do have is hemoglobin, which is responsible for transporting oxygen through the body and returning carbon dioxide to the lungs to be expelled.
DNA synthesis is key, since some mutations of it can lead to cancer, for example. One of the benefits of B12 is to create the DNA of all cells in the body.
Stored in the liver for up to 5 years
A somewhat peculiar vitamin that is stored in the liver and is used by the body itself little by little as it suits it. The storage of this vitamin is very complicated to calculate, as well as waiting to notice negative changes to start supplementing, since before noticing the deficiency, our body may have already begun to suffer the consequences and we have not realized bill.
Excess of this vitamin is also negative, but with a controlled intake, there should not be any serious problems. If we notice any imbalance, we must see the specialist again and explain the changes we feel.
improve energy
Because chemotherapy destroys cells that are growing or dividing rapidly, even healthy cells, it can lower your total red blood cell count, which can make you feel tired. Since vitamin B12 is crucial in the production of red blood cells, a deficiency can further increase fatigue.
B12 is one of those vitamins that makes patients feel good. Often times, supplementing with this will help patients feel better and increase energy. B12 supplements can increase red blood cell production, which helps improve symptoms associated with fatigue.
healthier nerves
Chemotherapy can cause damage to nerve tissue called peripheral neuropathy, which can cause pain, tingling, and numbness, especially in the hands and feet. Peripheral neuropathy from chemotherapy can last for months, years, or even a lifetime.
Some research suggests that B vitamin supplements may help prevent chemotherapy-induced peripheral neuropathy, but more research is needed to determine how well it works and how much to take.
clearer thinking
Many patients will experience brain fog, sometimes called "chemo brain," during this treatment. This can involve problems with concentration and memory, both during and after treatment.
Supplementing with vitamin B12 has long been thought to improve cognitive function. However, the science has not been very conclusive to date and more studies are needed to assess the overall effect of B12 on brain fog.
B12 deficiency risks
We have seen the benefits, we have learned how this well-known vitamin is absorbed and what it is for, but now it is time to focus on the negative part. If we do not take enough vitamin B12 in our day to day, we can suffer from deficiency and that leads to very serious consequences.
dementia and tingles
A vitamin B12 deficiency in the body has very negative consequences and neurological damage, such as memory loss and dementia. It can all start with a lack of concentration, slow mental processes, and occasional memory lapses.
Other neurological failure serious that derives from a deficiency of B12 in the organism is the tingling in the hands and feet. This vitamin when it is at a very low level shows obvious signs, although sometimes we do not give it the importance it deserves, some may even be episodes of psychosis.
Loss of appetite and weight loss
Let's not confuse weight loss or punctual appetite as stressful situations, change of weather, increased temperatures, etc. with a lack of vitamins. If we believe that our weight has dropped for no apparent reason and we hardly feel like eating, also for no apparent reason, it will be time to consider going to the doctor, since we can suffer from vitamin B12 deficiency, and even anemia.
Lack of appetite can trigger a series of consequences that lead to anemia, hormonal imbalance, eating disorders, digestive disorders and more.
Growth retardation in babies
During pregnancy it is recommended to take folic acid. This is vitamin B9, which, in turn, works together with vitamin B12 and C to carry out their tasks correctly. If a child has B12 deficiency can cause growth problems. In this case, the pediatrician will prescribe a vitamin complex, a change in diet or a reinforcement with some foods.
The right thing to do is to carry out a study and see if the child has any anomaly that prevents the absorption of this vitamin, as we explained at the beginning of the article.
cardiac risk
One study found a relationship between vitamin B12 levels and lipid profiles, which is a panel of blood tests that includes your cholesterol and triglyceride (types of fats found in the blood) numbers. They found that low levels of vitamin B12 were associated with higher levels of total cholesterol, LDL (bad) cholesterol, and triglycerides, even after adjusting for the effects that body mass index, belly fat, and total body fat percentage have on the body.
The reason for this is important; For men and women, lower B12 levels may be linked to higher levels of an amino acid called homocysteine in the blood, which is considered a marker of the early development of heart disease, as it can damage arteries and veins, including the veins. that are around the heart. Research published last year shows that people over the age of 60 who get 20 minutes of moderate to vigorous exercise a day are significantly less likely to develop cardiovascular disease.
Ways to introduce it into the diet
It is very important that we take this vitamin every day, although we have already seen that it is stored, but it is better not to trust it, since the consequences are very dangerous.
Types of vitamin B12 supplements
Supplements come in all shapes and colors, but not all are valid. In the case of needing B12, it is true that the vast majority of vitamin complexes have this vitamin, although in less quantity than if we take it alone. One of the most recommended options is B12 along with folic acid and other B vitamins.
Regarding the presentation of these supplements, it is usually pills and capsules, but there are other formats such as the sublingual option (it dissolves under the tongue). There are injections, but in that case it is mandatory with a prescription, also nasal gels with added B12 (they also require a prescription).
Main foods with B12
In vegan diets, to obtain B12 while we eat, we must resort to processed foods that are supplemented such as vegetable milk (not all) or products made with soy. Another option is to have some breakfast cereals that include that vitamin, nutritional yeasts, and foods similar to the original that are fortified.
However, in a normal diet there are many foods that naturally contain vitamin B12, for example, beef liver, clams, salmon, poultry, eggs, dairy products (not all), caviar, oysters, sardines. , trout, mozzarella cheese, chicken breast, tuna, etc.