Vitamin B12 has a variety of benefits and plays a role in processes such as red blood cell formation, maintaining a healthy pregnancy, preventing osteoporosis, reducing the risk of eye diseases, improving mood, boosting memory, and more.
Another advantage of vitamin B12 is its contribution to the removal of dead skin cells and the production of collagen and new skin cells, which leads to fresher, more flexible, and youthful skin. This vitamin can be obtained through dietary sources or supplements.
Fruits such as apples, bananas, blueberries, and oranges are rich in vitamin B12. Additionally, to meet B12 requirements through diet, one can consume liver, shellfish, salmon, sardines, tuna, eggs, fortified cereals, and similar foods.
A deficiency in this vitamin may cause symptoms such as loss of appetite, constipation, weight loss, numbness or tingling in the limbs, muscle weakness, increased heart rate, and other complications.
One method of obtaining B12 is through tablet consumption, though it may bring about side effects like mild diarrhea, skin itching, rashes, nausea, headaches, and dizziness.
The required amount of B12 varies according to age and gender. For instance, adult men and women (over 19 years old) need 2.4 micrograms of vitamin B12 daily.
Benefits of Vitamin B12
Vitamin B12, a member of the B vitamin group, offers several health benefits, including:
● Supporting Red Blood Cell Formation and Preventing Anemia
Low levels of vitamin B12 can result in a reduced number of red blood cells and hinder their proper development.
Healthy red blood cells are small and round, whereas those affected by B12 deficiency tend to be larger and oval-shaped.
Due to their abnormal shape, these cells move more slowly from the bone marrow into the bloodstream, potentially leading to anemia. Thus, preventing anemia is considered one of the key benefits of vitamin B12.
● Promoting a Healthy Pregnancy and Reducing Birth Defects
A developing fetus’s brain and nervous system depend on adequate levels of the mother’s vitamin B12.
A deficiency in B12 may lead to premature birth or miscarriage. As such, supporting a healthy pregnancy and lowering the risk of birth defects are among the important roles of this vitamin.
● Preventing Osteoporosis
Insufficient B12 levels can decrease bone mineral density, particularly in the hips and thighs.
Over time, bones with reduced density become more fragile, increasing the likelihood of osteoporosis.
For this reason, taking advantage of vitamin B12’s protective effects on bone health is recommended.
● Lowering the Risk of Macular Degeneration
Macular degeneration is an eye condition that can impair vision. One benefit of vitamin B12 is its potential to reduce the risk of this condition.
B12 helps lower levels of homocysteine, an amino acid in the blood associated with increased risk of macular degeneration.
By reducing homocysteine levels, the chance of developing this eye disease may be minimized.
● Enhancing Mood and Alleviating Symptoms of Depression
Vitamin B12 is essential for the synthesis and metabolism of serotonin, a chemical that helps regulate mood.
People suffering from depression who take vitamin B12 in addition to antidepressants may experience faster improvement in their symptoms.
Therefore, supporting mental health and managing depression is another notable benefit of vitamin B12.
● Boosting Memory Function
Improved memory is also one of the recognized benefits of vitamin B12.
Vitamin B12 is linked to the prevention of brain atrophy, which is the loss of neurons often associated with dementia and memory decline.
A combination of B12 and omega-3 fatty acids has been shown to slow down cognitive decline. Therefore, individuals at risk of dementia are advised to benefit from vitamin B12 by consuming foods or supplements rich in this nutrient.
● Boosting Energy with Vitamin B12
Although B12 doesn’t directly generate energy, it plays a critical role in the body’s energy production process.
Fatigue and low energy are among the common symptoms of B12 deficiency. By ensuring adequate intake of this vitamin, individuals can help restore their body’s energy levels.
● Improving Heart Health by Reducing Homocysteine
Elevated levels of homocysteine, an amino acid, are linked to a higher risk of heart attack.
One of the cardiovascular benefits of vitamin B12 is its ability to reduce homocysteine levels in the blood, thereby lowering the risk of heart-related conditions.
● Strengthening Skin, Hair, and Nail Cells with Adequate B12 Intake
Deficiency in B12 may lead to symptoms such as hyperpigmentation, nail discoloration, hair changes, and other related issues.
One of the recognized benefits of vitamin B12 is its role in improving skin conditions and supporting healthy hair growth.
What to Eat for Vitamin B12 Deficiency
To address a deficiency in vitamin B12 and benefit from its vital roles in the body, the following foods are recommended:
Liver and kidneys
Shellfish
Sardines
Beef
Fortified cereals
Tuna
Nutritional and fortified yeast
Trout
Salmon
Fortified milk
Eggs
Consuming these foods can help replenish B12 levels to some extent. In more severe cases, B12 deficiency can also be treated with oral supplements or injections.
How to Take Vitamin B12 Tablets
To get the most benefit from vitamin B12 supplements, it’s advised to swallow the tablet with a drink, such as water, without chewing or breaking it.
It is best not to take the supplement on an empty stomach. Ideally, it should be taken either at least two hours after a meal or at least 30 minutes before eating.
Daily Dosage of Vitamin B12 by Age and Gender
The recommended daily intake of B12 tablets varies by age group and gender, as shown below:
Age Group Women (mcg) Men (mcg)
4 to 8 years 1.2 1.2
9 to 13 years 1.8 1.8
14 to 18 years 2.4 2.4
19 years and up 2.4 2.4
Best Time to Take Vitamin B12 Tablets
The optimal time to take a B12 supplement is in the morning. This helps ensure that it doesn’t interfere with sleep patterns while maximizing its effectiveness.
Side Effects of Vitamin B12 Tablets
Possible side effects of B12 supplements include:
Mild diarrhea
Itching
Skin rashes
Headache and dizziness
Nausea
Swelling sensations
Venous thrombosis
Allergic reactions
Facial swelling
Difficulty swallowing
Breathing problems
Frequently Asked Questions
What are the benefits of vitamin B12 for the skin?
Vitamin B12 contributes to skin health in several ways. It helps maintain the skin’s natural moisture balance, reduces wrinkles and visible signs of aging, prevents skin inflammation, removes dead skin cells, supports the regeneration of healthy new cells, and enhances skin elasticity.
Does vitamin B12 give you energy?
Yes, while vitamin B12 does not directly generate energy, it plays a crucial role in the body’s energy production processes. One of the key benefits of vitamin B12 is its ability to help stabilize energy levels. This explains why fatigue and low energy are common symptoms in those who are deficient in this vitamin.
Should vitamin B12 be taken daily?
Yes, individuals of all ages and genders require daily intake of vitamin B12 to maintain optimal health. For example, adult men and women over the age of 19 should consume 2.4 micrograms of vitamin B12 per day to meet their nutritional needs.