Vitamin B / B12

Vitamin B is a group of water-soluble vitamins that play a crucial role in different bodily functions. There are eight types of B vitamins, each with its distinct function and source:

Thiamine (B1) helps the body convert carbohydrates into energy and is essential for nerve function.

Riboflavin (B2) is essential for energy production, metabolism of fats, drugs, and steroids, and helps maintain healthy skin and eyes.

Niacin (B3) plays a role in energy production, DNA repair, and hormone synthesis. It also helps lower cholesterol levels.

Pantothenic Acid (B5) is necessary for the metabolism of carbohydrates, proteins, and fats, as well as the synthesis of hormones and cholesterol.

Pyridoxine (B6) is involved in amino acid metabolism, neurotransmitter synthesis, and hemoglobin production.

Biotin (B7) is necessary for the metabolism of carbohydrates, fats, and proteins, and plays a role in gene regulation and cell signaling.

Folate (B9) is essential for DNA synthesis and repair, cell division, and the formation of red blood cells.

Cobalamin (B12) is essential for nerve function, DNA synthesis, and the production of red blood cells.

B vitamins can be found in various foods such as whole grains, meat, fish, dairy products, leafy greens, and legumes. They are also commonly added to fortified foods and supplements. Deficiency in B vitamins can lead to various health problems, including fatigue, nerve damage, anemia, and neurological disorders. In this section, we will focus on discussing the benefits and importance of vitamin B12.

Vitamin B12, also known as cobalamin, offers numerous health benefits due to its crucial roles in various bodily functions. Some of the key benefits of vitamin B12 include:

Energy Production: Vitamin B12 plays a vital role in converting food into energy by aiding in the metabolism of carbohydrates, proteins, and fats. It helps in the synthesis of ATP, the primary energy currency of cells.

Nervous System Health: B12 is essential for maintaining the health of the nervous system. It helps in the production of myelin, a fatty substance that insulates and protects nerve fibers, thereby supporting proper nerve function and transmission.

Red Blood Cell Formation: B12 is necessary for the synthesis of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Adequate B12 levels are crucial for the production of healthy red blood cells, which prevents anemia and ensures optimal oxygen delivery to tissues.

DNA Synthesis and Cell Division: B12 is involved in DNA synthesis and cell division, which are essential processes for growth, development, and repair of tissues in the body.

Brain Function and Cognitive Health: Adequate levels of vitamin B12 are linked to better cognitive function and mental clarity. B12 deficiency has been associated with cognitive decline, memory problems, and an increased risk of neurodegenerative diseases such as Alzheimer’s.

Heart Health: Vitamin B12, along with other B vitamins like folate and B6, plays a role in regulating homocysteine levels. Elevated homocysteine levels are a risk factor for cardiovascular disease, and B12 helps in converting homocysteine into other beneficial molecules, thereby reducing this risk.

Mood Regulation: B12 is involved in the synthesis of neurotransmitters such as serotonin and dopamine, which play crucial roles in mood regulation. Adequate B12 levels may help support emotional well-being and reduce the risk of depression and anxiety.

Healthy Skin, Hair, and Nails: B12 contributes to the production of healthy skin cells, hair follicles, and nail beds. Deficiency in B12 can lead to skin problems such as dermatitis and hair loss.

Overall, maintaining adequate levels of vitamin B12 is essential for optimal health and well-being, and ensuring sufficient intake through diet or supplementation is important, especially for individuals at risk of deficiency, such as vegetarians, vegans, older adults, and those with certain medical conditions.

It’s important to note that vitamin B12 is not synthesized in human beings, and the only dietary source is animal products. During the antenatal period, vitamin B12 is actively transferred to the fetus through the placenta. An infant of vitamin B12 replete mother has hepatic stores of 25 mg of vitamin B12 at birth and obtains 0.25 mg/d from breast milk, if exclusively breastfed. In deficient mothers, hepatic stores of infants at birth are much lower with more pronounced effect on breast milk content.

Hasbaoui BE, Mebrouk N, Saghir S, Yajouri AE, Abilkassem R, Agadr A. Vitamin B12 deficiency: case report and review of literature. Pan Afr Med J. 2021 Mar 4;38:237. doi: 10.11604/pamj.2021.38.237.20967. PMID: 34046142; PMCID: PMC8140678.

Guéant JL, Guéant-Rodriguez RM, Alpers DH. Vitamin B12 absorption and malabsorption. Vitam Horm. 2022;119:241-274. doi: 10.1016/bs.vh.2022.01.016. Epub 2022 Mar 1. PMID: 35337622.

Infante M, Leoni M, Caprio M, Fabbri A. Long-term metformin therapy and vitamin B12 deficiency: An association to bear in mind. World J Diabetes. 2021 Jul 15;12(7):916-931. doi: 10.4239/wjd.v12.i7.916. PMID: 34326945; PMCID: PMC8311483.