B12 - Why Do You Need It?

When people think of vitamin B12 they are often referring to its energy-enhancing capabilities. Yet, there is so much more to vitamin B12 than improved energy. It is essential for your nervous system to fully function and if you are vegan or vegetarian, you are likely not getting enough of this in your diet since it is only found in animal products. 

What roles does vitamin B12 play in the body? 

• Nervous system function: maintains myelin sheath synthesis for adequate signaling

• Methylation: vital for liver detoxification and gene regulation

• Red blood cell formation: required to produce mature red blood cells

• DNA replication and cell division

• Energy metabolism: converting fats and amino acids into energy

• Brain health: necessary for cognitive function and memory formation

In deficiency, some of the following can occur: 

• The release of immature RBC’s - leading to anemia

• Irreversible damage to the spinal cord and nerves

• Numbness, tingling

• Low energy, fatigue

• Memory loss, cognitive decline

• Mood changes, irritability

• Poor detoxification 

It’s very important to note the symptoms of cognitive decline and the impact on the nervous system. Once the nervous system has been impacted by prolonged B12 deficiency, that damage may be irreversible. Symptoms can be mistaken for dementia. B12 is an essential nutrient that must be sourced dietarily. In addition, lack of stomach acid production (like when stressed or when taking acid blockers), can lead to B12 deficiency as it is necessary to ensure absorption. 

What are good sources of B12?

• Shellfish: clams, mussels

• Egg (the yolk)

• Fish: salmon, tuna, trout

• Beef liver

• Beef, poultry, pork

• Dairy products

• Fortified nutritional yeast. 

For those who need to supplement, look for a high quality source of vitamin B12. It should be in the forms of either methylcobalamin or adenosylcobalamin. Sublingual, liquid, or sprays are the most absorbable. 

If you are not eating animal products or you are dealing with heightened stress, supplementing may be crucial to support all the above functions. B12 will keep you feeling sharp, energized, and young.