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Every cell in your body depends on vitamin B12 for energy production, DNA expression and communication. Vitamin B12 is essential for healthy red blood cells that deliver oxygen throughout the body. Yet, many of us may be deficient in this micronutrient and not even know it.
What’s more, we may be already supplementing with vitamin B12, but not reaping the full benefits that supplementation has to offer. Why? The form of the nutrient in the supplement matters.
In this article, I will walk you through all the details about vitamin B12 that you need to know. I’ll answer these questions:
Let’s get started!
What is Vitamin B12?
Vitamin B12 is an essential water-soluble vitamin that we must obtain from the diet. It is also known as cobalamin because it contains the mineral cobalt.
Vitamin B12, in an active form, is a cofactor for two critically important enzymes in the body.
The first is the enzyme methionine synthase, which catalyzes the conversion of homocysteine to methionine (an amino acid) as part of the methylation cycle.
This cycle produces SAMe, the body’s main methyl group donor required for DNA expression, cell division, detoxification, neurotransmitter production and other methylation roles.
Read more about the importance of vitamin B12 in the methylation cycle in my article: The Methylation Cycle and Active Methyl B12 and Methyl Folate.
The second enzyme vitamin B12 is the required cofactor for is called l-methylmalonyl-CoA mutase. This enzyme produces succinyl CoA, which is involved in energy metabolism and short chain fatty acid production. (Source 1, 2)
Because vitamin B12 is a helper, or cofactor, for these enzymes, it becomes necessary for important body functions including:
Vitamin B12 Food Sources and Daily Requirements
Vitamin B12 is bound to protein in all animal products, including meat, dairy products, fish, shellfish, eggs, poultry and organ meats. It is also found in fortified foods such as cereals, protein bars and nutritional yeast. (Source 1)
Interestingly, dairy products tend to have a higher bioavailability than meat, meaning that vitamin B12 is better absorbed and increases blood levels of the nutrient. (Source 4) Vitamin B12 supplements have a higher bioavailability than food. (Source 5) I will discuss supplements in detail below.
Although plant foods have many benefits as part of the diet, they do not naturally contain vitamin B12.
Digestion and absorption of vitamin B12 require good stomach acid and digestive enzyme levels. It also requires a transport protein made in the stomach, called intrinsic factor, that binds to vitamin B12 allowing for absorption. (Source 1)
The recommended dietary allowance, or RDA, for vitamin B12 is 2.4 micrograms (mcg) per day for adults. The requirement increases to 2.6 mcg per day in pregnancy and 2.8 mcg per day during lactation. (Source 1, 2)
Despite the relatively small amount of vitamin B12 required to meet daily needs, vitamin B12 deficiency is still quite common, especially in certain populations.
Vitamin B12 Deficiency
Vitamin B12 deficiency is defined as blood levels of cobalamins less than 200pg/mL. This number tells us what is in the blood but doesn’t show what is in cells. (Source 2)
The most sensitive marker for vitamin B12 deficiency is a B12 metabolite called methylmalonic acid, or MMA for short. High homocysteine levels are also a clue for vitamin B12 (or folate) deficiency. (Source 2, 6)
Vitamin B12 deficiency classically presents as macrocytic anemia, where red blood cells appear large. This can also result from a folate deficiency as both B vitamins are required for methylation. (Source 7)
Vitamin B12 deficiency frequently results in neurological symptoms including peripheral neuropathy, numbness and tingling in the extremities. Cognitive impairment including memory loss, decreased concentration, disorientation, dementia and mood changes are also seen. Neurological complications are seen in 75 to 90 percent of deficiency cases, whether anemia is also observed or not. (Source 2)
Factors accounting for an increased risk for vitamin B12 deficiency include:
Having optimal vitamin B12 status is protective against depression, heart disease, Alzheimer’s disease, neural tube defects and more. (Source 3, 12)
Vitamin B12 Supplements: Cyanocobalamin Vs. Methylcobalamin
The use of dietary supplements is a safe and effective way to improve vitamin B12 status and reverse a deficiency. But not all B12 is created equal. The form of vitamin B12 matters!
Vitamin B12 is found in multivitamins, B-complex combination products as well as on its own.
There are four forms of vitamin B12 (cobalamins) you may find in supplements:
Just as we want to choose bioidentical folate over synthetic folic acid, the bioidentical forms of vitamin B12 are also superior. (Source 13)
Vitamin B12 supplements can be taken orally, as a sublingual or as vitamin B12 injections. B12 shots may be recommended to get high doses while bypassing the GI tract.
Supplemental dosages of vitamin B12 are often much higher than the RDA, typically around 1000 mcg or more. Since it is water-soluble, excess amounts are excreted via the urine.
Vitamin B12 supplementation has a low risk for toxicity and side effects; however, please note that depending on genetic factors some people may tolerate certain forms better than others. Please work with your healthcare provider for personalized medical advice regarding supplements.
Here at CoreMed Science we take great pride in providing you high-quality, active nutrients in delivery modes that enhance absorption and bioavailability.
Core Med Science Active B12 + Active Folate is a sublingual lozenge that dissolves in the mouth, allowing for the absorption of B12 without intrinsic factor. This product contains a combination of the coenzyme forms methylcobalamin and adenosylcobalamin, along with methylfolate.
Core Med Science Liposomal B12 Folate TMG offers superior methylation support in a liquid liposomal supplement that is easy to titrate the dosages to your needs. This option contains vitamin B12 as methylcobalamin only, along with folate and betaine. Liposomal delivery mimics the body’s cell membranes enhancing absorption into the bloodstream and cells themselves.
If you fall into a high-risk group for vitamin B12 deficiency, or it’s hard to meet your daily needs by diet alone, have your vitamin B12 levels checked. Supplementation is an effective way to increase and maintain vitamin B12 levels for optimal wellness.
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