Vitamin B12, or Cobalamin, is a water-soluble vitamin needed for the health and function of the body and its systems. The human body does not produce B12, so it must be acquired through diet or supplements. If your body lacks B12, the brain, nervous system, and blood production will be negatively affected.
Why Vitamin B12 Matters?
Vitamin B12 is essential for:
1.) Production of new red blood cells
B12 helps create healthy red blood cells by supporting their ability to transport oxygen in the body. People deficient in B12 are prone to megaloblastic anemia, which occurs when red blood cells grow larger and lose their ability to function properly due to a lack of B12.
2.) Synthesis of DNA
B12 also aids (along with B9 & B6) in creating DNA, which enables cells to grow and divide.
3.) Healthy function of the cerebral/nervous system
B12 is necessary for proper cerebral function and healthy nerve sheaths. Low Levels of Vitamin B12 are also believed to contribute to cognitive dysfunction and/or mood disturbance.
Note: Because B12 is a water-soluble vitamin, it is typically excreted from your system, therefore making food sources of B12 the safest means of obtaining adequate amounts for the majority of individuals.
Top Foods Rich in Vitamin B12
Natural sources of vitamin B12 include only meat and other animal products. Some plants are fortified with B12.
1. Organ meats
Liver and kidney (especially lamb) are the best sources of vitamin B12. A 100-gram piece of liver has thousands of percent of your daily value!
2. Clams & shellfish
Among the natural sources of B12, clams are one of the most concentrated sources. Even small amounts of clams will provide you with more than 1,000% of the daily requirement of B12. Shellfish also contain a lot of iron and many antioxidants!
3. Fatty fish (Sardines, Salmon, and Trout)
Oily fish like sardines, salmon, and trout contain both B12 and heart-healthy omega-3s. A serving of 150 grams of sardines has more than 500% of your daily requirement of B12!
4. Tuna
Tuna is a very popular food, and there are many ways to prepare it. Cooked tuna has more than 453% of the daily value of B12 in 100-gram servings!
5. Dairy foods
Milk, yogurt, and cheese are all good sources of vitamin B12. One cup of milk has approximately 46% of the RDA. Studies have shown that B12 from dairy products is absorbed better than B12 from meat or fish.
6. Eggs
Egg yolks are a good source of B12, but have around 46% of your daily requirement in 100g. To get the best absorption, consume the whole egg!
7. Fortified Foods & Mushrooms
By using fortified cereals, plant-based milks, or nutritional yeast, it is possible to get a significant portion of the daily value of B12 (25 – 700%) in each serving. In addition to these three items, certain types of mushrooms (especially shiitake and UV-exposed mushrooms) will also contain small amounts of B12; however, they should not be relied upon as the only source of B12.
Vitamin B12 for Vegetarians & Vegans
Vegetarians and vegans may be more likely to be deficient in vitamin B12, since it is not found naturally in plants. While traditional vegetarian foods like milk, yogurt, and cheese provide some vitamin B12, food products made from plants that are fortified with B12 are especially helpful for vegans who only eat foods from plant sources.
How to Test for Vitamin B12 Levels?
The first step in determining whether you have low levels of vitamin B12 is to perform a standard blood test. The most common tests performed to check levels of vitamin B12 in your blood are:
1. Serum vitamin B12 levels
The direct measure of the amount of vitamin B12 in your blood (B12 level that circulates in your bloodstream). The serum level of vitamin B12 may not be a good indicator if you are vitamin B12-deficient in the early stages of your deficiency.
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2. Methylmalonic acid (MMA) levels
Elevated levels of this substance are a very sensitive marker of deficiency and may rise and become elevated before serum levels fall. When combined with homocysteine levels, they give a more accurate picture.
3. Homocysteine levels
Like elevated levels of MMA, high levels of homocysteine in the blood will occur when the person is vitamin B12 deficient. However, the level of homocysteine can also be affected by folate (another B vitamin) and kidney function.
4. Clinical insight
It is important to remember that there is no single test that can determine whether or not you are deficient in vitamin B12. Therefore, physicians may combine the results of multiple tests to determine whether you have a deficiency, or they may try giving you vitamin B12 supplements to see if your symptoms improve.
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The symptoms you will experience if you are vitamin B12 deficient
- Fatigue and weakness
- Brain fog and memory issues
- Mood changes and irritability
- Tingle / Numbness in your hands or feet
- Pale / Jaundiced skin
Note: Failure to treat completely can lead to severe deficiency that may cause neurological damage or anemia.
Preventing & Improving B12 Levels
- Regularly eat B12 replacement foods: Mix between animal B12 sources and fortified B12 sources in your daily diet to keep B12 levels vegan.
- If necessary, consider supplements: Consult your doctor if there appears to be a deficiency. It may be determined that injection or oral supplements will be an effective way to supply the appropriate amount of vitamin B12 for your age, ability to absorb nutrients, and education-level. Vitamin B12 supplementation (including injections) is safe if prescribed by a health care professional.
- Regular check-ups with your doctor: Monitoring your levels with routine labs will assist you in assessing your long-term trends, especially if you experience any of the above symptoms or follow a restricted dietary practice.
Fun Facts & Scientific Evidence
- Vitamin B12 storage in the Liver: The human body stores vitamin B12; in fact, vitamin B12 can be stored long-term in the liver. Many individuals have enough vitamin B12 to last several years without developing a deficiency, but an inability to obtain enough vitamin B12 or problems absorbing vitamin B12 can lead to a vitamin B12 deficiency.
- Fortified foods are effective: A belief exists that fortified foods do not provide any nutritional value, but studies show positively that consumption of fortified cereal containing vitamin B12 has significantly increased the blood’s vitamin B12 level and decreased the number of deficiency symptoms.
- Global problem: The groups most likely to experience vitamin B12 deficiency are those who do not consume meat, such as vegetarians and vegans, and older adults. Awareness and laboratory testing are important for these groups to prevent, identify, and treat vitamin B12 deficiency.
Summary
Vitamin B12 helps keep your energy up, supports healthy blood, and is important for your nerves. Most people can get enough B12 by eating a balanced diet, getting regular checkups, and using supplements if needed. To stay healthy and avoid hidden symptoms of B12 deficiency, try to include foods rich in vitamin B12 in your daily meals.
FAQs
- What is vitamin B12?
Vitamin B12 is a water-soluble vitamin that is essential for the health of your blood, nerves, and DNA.
- How much vitamin B12 do adults need?
Most adults require about 2.4 mcg of vitamin B12 each day.
- Can vegetarians get enough vitamin B12 from their diets?
Yes, vegetarians can get enough vitamin B12 from fortified foods, dairy, eggs, and a vitamin supplement if they choose.
- What foods have the highest levels of vitamin B12?
Foods with the most vitamin B12 include organ meats, clams, sardines, salmon, fortified cereals, milk products, and eggs.
- What are the symptoms of vitamin B12 deficiency?
The symptoms of vitamin B12 deficiency include fatigue, brain fog, tingling in the extremities, changes in mood, and anemia.
- How is vitamin B12 deficiency determined?
Doctors use blood tests to determine the level of vitamin B12, both directly and by measuring MMA and homocysteine levels.
- Are vitamin B12 supplements safe?
Yes, as long as they are taken under the supervision of a physician, especially for people at risk of deficiency.
- Can taking vitamin B12 help reduce declines in cognitive function?
Current research is inconclusive; however, clinical studies have shown that taking vitamin B12 may slow/stop age-related cognitive decline, and more studies will be conducted.
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(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)