In 1948, Rickes isolated a red crystalline substance from pig liver, naming it vitamin B12. Subsequently, four Nobel Prizes were awarded for research related to vitamin B12.
Today, it is known that vitamin B12 is found only in animal products and fermented foods. A healthy human gut microbiome also produces sufficient amounts of vitamin B12 for the body. The daily requirement for vitamin B12 in adults is 2 mcg.
The pharmaceutical forms of vitamin B12 are cyanocobalamin and hydroxocobalamin, both of which have similar hematopoietic effects (hydroxocobalamin is better absorbed through the digestive tract and has a higher affinity for tissues compared to cyanocobalamin). In the body, these cobalamins produce active coenzymes, namely 5-deoxyadenosylcobalamin and methylcobalamin.
Vitamin B12 is essential for all tissues with high cell turnover rates (hematopoietic tissue, small intestine, uterus, etc.). It is involved in DNA synthesis, maintaining the health of nerve cells and red blood cells, and plays a crucial role in red blood cell development. Vitamin B12 is commonly used to treat neuropathic pain (such as sciatica, cervical nerve pain, arm pain, etc.), and blood disorders like pernicious anemia or anemia following gastric surgery.
When the Body Lacks Vitamin B12
A deficiency in vitamin B12 can lead to demyelination of nerve fibers and impair the function of other essential folic acid forms in cells, resulting in hematological abnormalities in individuals with vitamin B12 deficiency. Therefore, women of childbearing age need to ensure adequate vitamin B12 intake before and during pregnancy (a blood vitamin B12 level above 300 ng/l in pregnant women in early pregnancy can protect the fetus from neural tube defects). Pregnant women with low serum vitamin B12 levels may have fussy infants. Many supplements containing essential vitamins and minerals for pregnant women, such as vitamin B12, folic acid (also known as B9), and iron, are very convenient. Elderly individuals with vitamin B12 deficiency are at risk of brain atrophy and memory decline, as well as depression.
Vitamin B12 is commonly found in pig liver, eggs, beef, salmon…
Foods Rich in Vitamin B12
Foods containing vitamin B12 include: sheep liver (54 mcg%), pig liver (23 mcg%), cow’s milk (0.2 – 0.6 mcg%), eggs (6 mcg each), egg yolk (1.2 mcg); beef (2-8 mcg%), pork (0.1 – 5 mcg%), chicken (3 mcg%), salmon (5.4 mcg%). Shellfish such as clams, mussels, and oysters contain up to 84 mcg%. Fermented foods like soy sauce, fermented tofu, yogurt, pickled vegetables, and bean sprouts (vitamin B12 remains stable at cooking temperatures of 100oC).
What Happens to the Body When Lacking Vitamin B12?
1. Frequent Mouth Sores
Many individuals attribute mouth ulcers to “heat” in the body. However, when trying various remedies, if mouth ulcers persist, it could be a sign of vitamin B12 deficiency. Supplementing with an appropriate amount of vitamin B12 can lead to a rapid reduction in symptoms of mouth inflammation.
2. Mild or Severe Anemia
A lack of vitamin B12 can result in anemia due to a deficiency in blood-forming substances, clinically referred to as megaloblastic anemia. When this occurs, you may frequently feel dizzy, fatigued, and pale. If vitamin intake is not timely, the symptoms of anemia will worsen.
3. Bad Breath
Some people experience severe bad breath upon waking up in the morning. In reality, most people sleep with their mouths closed, creating a moist environment that fosters bacterial growth; however, brushing teeth usually eliminates the odor. If persistent bad breath continues, it might be due to vitamin B12 deficiency.
4. Numbness or Tingling in the Extremities
Vitamin B12 is a vital coenzyme in the human body, necessary for maintaining the health of the central nervous system, promoting nerve myelination, and forming bodily functions. A deficiency in vitamin B12 commonly leads to peripheral neuropathy, manifesting as numbness, tingling, burning sensations, and other abnormal skin sensations.
5. Vision Impairment
A deficiency in vitamin B12 can affect the optic nerve, subsequently impacting the retinal blood vessels, leading to decreased vision and even light sensitivity. If you experience weakened vision, you should consider whether you are lacking this vitamin.
Precautions When Using Vitamin B12
According to Dr. Maria Carillio, vitamin B12 helps lower homocysteine levels, benefiting cardiovascular health and reducing the risk of Alzheimer’s disease (age-related dementia).
Vitamin B12 is absorbed from food and supplements in the small intestine (ileum) with the help of intrinsic factor secreted by gastric mucosal cells. Therefore, patients with gastric ulcers cannot take oral vitamin B12 and must receive injections. The absorption rate is approximately 1%, regardless of dosage.
When injected intramuscularly or subcutaneously, vitamin B12 (cyanocobalamin) reaches peak plasma levels within one hour and is stored in liver tissue for distribution to other tissues.
Vitamin B12 enables the body to burn more calories and reduce fat stores. (Illustrative image).
Individuals at risk of vitamin B12 deficiency include strict vegetarians, those with gastric inflammation, gastric atrophy, total gastric resection, or resection of the terminal ileum.
Vitamin B12 should not be used in the following cases: malignant tumors (which may promote tumor progression), individuals with a history of allergies to cobalamin, those with allergic predispositions (asthma, eczema), and individuals with acne.
Avoid using vitamin B12 with metformin, as metformin reduces blood vitamin B12 levels by 19%.
Vitamin B12 allows the body to burn more calories and reduce fat reserves; thus, some individuals inject vitamin B12 to lose weight but must strictly adhere to conditions such as vegetarianism and daily exercise. Failure to comply can lead to serious risks such as severe coughing, wheezing, rapid heartbeat, anxiety, and chest pain.
Common side effects when using vitamin B12 include nausea, stomach discomfort, joint pain, headaches, and body swelling.
Superfoods That Help Supplement Vitamin B12:
- Sockeye Salmon: Just about 85g of sockeye salmon provides double the daily requirement of vitamin B12. You can enjoy it cold with a green salad for lunch.
- Nutritional Yeast: Animal products are the richest sources of vitamin B12, but for vegetarians, nutritional yeast is an excellent alternative. You can mix nutritional yeast with cashews, popcorn, or green vegetables.
- Clams: This shellfish is a simple option to meet your vitamin B12 needs in just one meal. You can try steaming clams with garlic, white wine, and fresh herbs, or sautéing them with pasta.
- Beef Liver: While not everyone enjoys organ meats, beef liver is an abundant source of vitamin B12. Liver with onions makes a luxurious dish, and the onions can mitigate the liver’s strong flavor, or you can enjoy it as a pâté on bread.
- Milk: Cow’s milk can help you meet your daily vitamin B12 requirement. You can mix it with coffee, add it to dishes, or simply enjoy a glass of cold milk at breakfast.
- Rainbow Trout: This fish is low in calories, high in lean protein, and just 85g provides nearly the full daily requirement of vitamin B12. You can grill the fillets or roast a whole fish with fresh herbs, vegetables, and lemon.
- Cereals: For a quick vitamin B12 boost, you can opt for vitamin-fortified cereals; combining cereal with cow’s milk will double your vitamin B12 intake.
A single can of tuna is an economical, low-calorie option to achieve your daily vitamin B12 requirement.
- Tuna: Just one can of tuna is a budget-friendly, low-calorie choice to meet your daily vitamin B12 needs. You can mix tuna with chopped red pepper, onions, seasoning, and olive oil.
- Octopus: This sea creature may look intimidating, but it is a delicious dish for supplementing vitamin B12. You can try grilling octopus for a smoky flavor to reach your vitamin B12 target.
- Crab: If you enjoy crab, you can be assured that your body is receiving sufficient vitamin B12. You can make crab soup with water spinach or malabar spinach, or try roasting crab with salt to enjoy the seafood’s rich flavor.
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