Benefits of supplementation with vitamin B12 (methylcobalamin)
Lifestyle FashionOne of the most overlooked supplements on the market is vitamin B12. Your body needs this vitamin, in combination with other B vitamins, to maintain a healthy nervous system, maintain energy levels, and the production of good DNA. All very important processes for your daily existence.
The number one symptom of vitamin B12 deficiency is feeling tired and lethargic. The B-complex vitamins play an important role in carbohydrate digestion and energy production. Without all of the proper components, this system can fail and cause these symptoms. If left undiagnosed and untreated, vitamin B12 deficiency can lead to a serious medical condition, pernicious anemia. Symptoms of B12 deficiency include; shortness of breath, fatigue, fast heart rate, loss of appetite, diarrhoea, tingling and numbness in the hands and feet, mouth pain, unsteady gait, especially in the dark, tongue problems, bad smell and bleeding gums. A high intake of folic acid can hide a deficiency of vitamin B12. This condition is easily fixed by adding foods rich in vitamin B12 to your diet or taking supplements. In most cases, vitamin B12 should be taken in conjunction with a folic acid supplement and a B-complex vitamin.
Due to changes in diets and highly processed foods, there has been a significant increase in vitamin B12 deficiency. Vitamin B12 is found in red meat, eggs, dairy and fish. There are no known sources of vitamin B12 in vegetables. There was a time when it was quite common to feast on organ meat, but you’d be hard-pressed to find a fast food restaurant that served steak and kidney pie or liver and onions! Modern diets have led to a decline in nutritionally balanced diets. The highest sources of B12 can be found in shellfish/clams (85 micrograms per 3 oz serving) and beef liver (47 micrograms per 3 oz serving). Overcooking can lead to the breakdown of vitamins. If you don’t like them, salmon, trout, and beef are moderate sources with about 5 micrograms per 3-oz. serving. Overcooking these foods can significantly reduce the quantity and quality of nutrients.
If oysters and organ meats aren’t to your liking, vitamin B12 supplements will work just fine. There are various forms of B12, and this list will help you choose the right supplement for your conditions. If in doubt, contact your doctor or use methylcobalamin.
Methylcobalamin It is a coenzyme form of vitamin B12 that is biologically active. This means your body can use it as-is and it doesn’t require any metabolic steps to make it body-friendly. The product comes in a sublingual tablet (it dissolves under the tongue) because your digestive system modifies the molecule. The sublingual method allows the vitamin to enter the bloodstream directly, providing quick benefits.
cyanocobalamin It is a synthetic and inactive form of vitamin B12 that requires a series of metabolic processes to obtain any benefit. This can be problematic in people with certain deficiencies and health problems. Unfortunately, this is the most common form of vitamin B12 on the market and is found in most vitamin B complexes.
Hydroxocobalamin it is a non-active form of vitamin B12 and is commonly used as an injectable form. It has a number of benefits depending on your condition. It is recommended for those who have cyanide sensitivity. Hydroxocobalamin helps the body bind free cyanide by reacting with the molecule to form cyanocobalamin, which can then be excreted from the body. Most people know that cyanide is highly toxic, but it is regularly used by the body in very small amounts for metabolic processes.
adenosylcobalamin it is the other coenzyme form of vitamin B12 and is biologically active. This form is usually sold as an injectable form and is only available by prescription.
Common Reasons for Vitamin B12 Deficiency
There are a number of reasons why a person may be deficient in vitamin B12. Some people lack adequate intrinsic factor to properly digest this molecule. Many times this will show up at a young age but can occur as you get older, however many times it goes undiagnosed.
Vegans can also be deficient because their diet does not allow them to eat animal-derived food sources. Unfortunately, vitamin B12 is only found in animal sources. Taking B12 supplements will ensure that there are no problems.
It is also recommended that older people take vitamin B12 supplements. It has been shown in studies that 15% of people over the age of 65 are deficient in vitamin B12. This is caused in part by a decrease in the gastric system, resulting in poor absorption of nutrients. The preferred source of vitamin B12 for the elderly is sublingual or injectable forms, as they bypass the digestive system.
Other culprits in vitamin B12 deficiency are products and medications that block gastric acid, which can lead to decreased vitamin B12 levels. This also relates to people with malabsorption conditions such as celiac disease, low stomach acid, or those who have had stomach or intestinal surgery. Any stomach condition can result in poor absorption of nutrients.
For a complete list of conditions, see the Vitamin B12 Monograph.
Vitamin B12 is a very safe and affordable supplement with real benefits. For anyone concerned about their health, proper supplementation can play a huge role. If you have any of the symptoms or conditions associated with vitamin B12 deficiency, try taking a coenzyme form of B12, usually methylcobalamin, and a B-complex vitamin with folic acid over a two-week period. If you notice any benefit, great, and if not, there was no harm. You should always check with your doctor if your symptoms continue.
An interesting thought about vitamin B12 is that the Romans documented oysters as an aphrodisiac food in the second century. Could it have been that many Romans were deficient in B12, and when they ate the oysters, which are high in B12, they were no longer deficient, resulting in increased energy and youth? C’est possible.