Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in various bodily functions.

It’s a complex molecule containing the mineral cobalt, and its active forms include methylcobalamin and 5-deoxyadenosylcobalamin. These forms are essential for the proper functioning of the central nervous system, the formation of healthy red blood cells, and DNA synthesis.

Person taking out Vitamin B12 pills out of bottle. Close up.

Role of Vitamin B12 in the Body

Vitamin B12 is involved in several critical processes:

Red Blood Cell Formation

Vitamin B12 helps produce healthy red blood cells, preventing anaemia and ensuring adequate oxygen delivery to tissues.

Nervous System Function: It plays a crucial role in maintaining the health of the central nervous system, including producing myelin, the fatty substance surrounding nerve fibres.

DNA Synthesis:

Vitamin B12 is necessary for DNA synthesis and repair, making it essential for cell growth and division.

Food Sources of Vitamin B12

Vitamin B12 is naturally found in animal products, including:

  • Meat: Beef, pork, and lamb
  • Fish: Salmon, tuna, and sardines
  • Poultry: Chicken and turkey
  • Dairy Products: Milk, cheese, and yoghurt
  • Eggs: Whole eggs and egg yolks
  • Fortified Foods: Breakfast cereals and nutritional yeast

Supplementation

Vitamin B12 supplements are available in various forms, including:

  • Oral Supplements: Tablets, capsules, or liquids containing vitamin B12
  • Sublingual Preparations: Tablets or lozenges that dissolve under the tongue
  • Prescription Medications: Injectable vitamin B12 or nasal gel sprays

Benefits of Vitamin B12

Adequate vitamin B12 levels offer numerous benefits:

Prevents Anaemia

Vitamin B12 deficiency can lead to megaloblastic anaemia, which is characterised by fatigue, weakness, and shortness of breath.

Supports Nervous System Health

Vitamin B12 plays a crucial role in maintaining the health of the central nervous system.

May Improve Mood

Some studies suggest that vitamin B12 deficiency is associated with depression.

Risks of Vitamin B12 Deficiency

Vitamin B12 deficiency can lead to:

Anaemia

Megaloblastic anaemia, characterised by fatigue, weakness, and shortness of breath

Neurological Problems

Numbness and tingling in hands and feet, difficulty walking, and cognitive impairment

Increased Risk of Cardiovascular Disease

Elevated homocysteine levels are associated with cardiovascular disease

Vitamin B12 and Sleep

While limited research directly links vitamin B12 to sleep quality, some studies suggest that vitamin B12 deficiency may contribute to sleep disorders, such as insomnia. Further research is needed to fully understand the relationship between vitamin B12 and sleep fully.

Overall Health Benefits

Maintaining adequate vitamin B12 levels is essential for:

Healthy Red Blood Cells

Preventing anaemia and ensuring adequate oxygen delivery to tissues

Nervous System Health

Maintaining the health of the central nervous system

DNA Synthesis

Supporting cell growth and division

Cardiovascular Health

Reducing the risk of cardiovascular disease

Summary

Vitamin B12 is vital in maintaining overall health, from supporting the nervous system to preventing anaemia.

Ensuring adequate vitamin B12 levels through a balanced diet or supplementation can have numerous benefits.

If you’re concerned about your vitamin B12 levels or experience symptoms of deficiency, consult a healthcare professional for personalised guidance.