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Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement and a prescription medication. Because vitamin B12 contains the mineral cobalt, compounds with vitamin B12 activity are collectively called “cobalamins” [ 1]. Methylcobalamin and 5-deoxyadenosylcobalamin are the metabolically active forms of vitamin B12. However, two others forms, hydroxycobalamin and cyanocobalamin, become biologically active after they are converted to methylcobalamin or 5-deoxyadenosylcobalamin [ 1-3]. Taking 200mg or more a day of vitamin B6 [LK2] can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.
Treatment can help you get better. If you have a serious deficiency, your doctor will probably give you B12 through a shot in your muscle or a daily high-dose supplement. You may need to make changes to your diet, too. Boost your B12 levels with these foods. The average vitamin B12 level in the breast milk of women with vitamin B12 intakes above the RDA is 0.44 mcg/L [ 14]. The U.S. Food and Drug Administration specifies that infant formulas sold in the United States must provide at least 0.15 mcg vitamin B12 per 100 kcal [ 15]. Finally, evidence pointing to an association between lower vitamin B12 levels and a higher cancer risk includes observational data showing a risk of gastric cancer that was 5.8 times higher in male smokers with lower vitamin B12 levels (less than 394 pg/mL [291 pmol/L]) than in those with levels higher than 591 pg/mL (436 pmol/L) [ 69]. Also, two meta-analyses found associations between lower vitamin B12 concentrations or intakes and a higher risk of colorectal cancer [ 70] and prostate cancer [ 71].
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Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance ( 28). Riboflavin cannot be stored in the body, so you need it in your diet every day. What happens if I take too much riboflavin? Learn more about how to identify whether or not you’re experiencing a vitamin B12 deficiency What are the key benefits of vitamin B12 for your body? Researchers have suggested that people supplement vitamin B12 with either 50–100 mcg daily or 2,000 mcg weekly. People should chew the tablets or allow them to dissolve in the mouth to maximize the absorption.
For example, if you ate two eggs for breakfast (1 mcg of B12), 3 ounces (oz.), or 85 grams (g), of tuna for lunch (2.5 mcg of B12), and 3 oz. (85 g) of beef for dinner (2.4 mcg of B12), you would consume more than double your daily B12 needs ( 7, 8, 9). If you miss having your injection, the level of vitamin B12 in your body will go down further. This may make your health problems worse. A vitamin B12 deficiency can lead to megaloblastic anemia, a condition characterized by a low number of red blood cells that are larger than normal ( 9).reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies Another animal study found that severe vitamin B12 deficiency led to a significant increase in body fat percentage and cholesterol levels in pregnant mice ( 4). Although it's uncommon, vitamin B12 or folate deficiency (with or without anaemia) can lead to complications, particularly if you have been deficient in vitamin B12 or folate for some time. What’s more, one animal study showed that administering B vitamins to rats fed a high fat diet reduced weight gain and increased levels of several enzymes that influence metabolism, compared with a control group ( 5 ). Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there's a chance you might get pregnant.
If you are unable to meet your requirements through diet, you may consider taking it as a tablet. These can be sourced from supermarkets, pharmacies, or health shops. Ensure the supplement you choose does not exceed your daily requirements. Most people should be able to get the amount of folate they need by eating a varied and balanced diet. If you're pregnant or could get pregnant Vitamin B12 is found mostly in animal products, including meats, seafood, dairy products, and eggs. It’s also added to some processed foods, such as cereal and nondairy milk. Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg). Most cases of vitamin B12 and folate deficiency can be easily treated with injections or tablets to replace the missing vitamins.Therefore, vitamin B12 deficiency may lead to decreased serotonin production, which can cause a depressed mood.
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