Vitamin B12: Its benefits for the body
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a significant role in many biological processes in the human body, offering its valuable benefits. It is essential for the production of red blood cells, the proper functioning of the nervous system, and the synthesis of DNA. For all these reasons, it is a crucial vitamin during pregnancy and breastfeeding, as we will see further on.
Since a large portion of it is stored in the body, mainly in the liver, symptoms of its deficiency take time to appear. However, its deficiency is not uncommon as it may be due to inadequate intake from food or absorption issues.
Info: The B vitamin complex consists of eight different vitamins, each with its own unique functions and benefits. These vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin),
B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic or folic acid), and B12 (cobalamin).
Red Blood Cell Production: It is essential for the proper production and function of red blood cells. Its deficiency can lead to megaloblastic anemia, a condition where red blood cells are larger and fewer than normal, preventing them from moving from the bone marrow into the bloodstream.
Nervous System: It helps maintain the health of the nervous system by aiding in the synthesis of myelin, the substance that surrounds and protects nerves. A lack of vitamin B12 can cause neurological problems such as muscle weakness and mood disturbances.
Critical During Pregnancy: Its deficiency in the early stages of pregnancy can increase the risk of complications for both the mother and the fetus, such as neural tube defects. Additionally, a lack of vitamin B12 in the mother can result in premature birth or pregnancy loss.
DNA Synthesis: It is involved in DNA synthesis, which is crucial for the development and function of all body cells.
Energy Metabolism: It aids in converting the food we eat into energy, enhancing the metabolism of fats and proteins. Its deficiency can lead to symptoms of fatigue and exhaustion, so adequate intake improves energy levels in the body.
Cardiovascular Health: It may help reduce homocysteine levels, an amino acid associated with an increased risk of cardiovascular diseases.
Mental Health: It has been linked to maintaining good mental health and may help reduce symptoms of depression and various psychiatric disorders. While the exact mechanisms are unclear, supplementing with this vitamin in deficient individuals has shown improvements in mood and depressive symptoms.
Bone Health: Studies link low levels of vitamin B12 with poor bone quality, meaning bones are more prone to injuries and fractures. Further research is needed to draw definitive conclusions.
May Reduce the Risk of Macular Degeneration: Macular degeneration is an eye disease that primarily affects central vision. A 2022 study suggests a connection between B vitamins and a reduced risk of age-related macular degeneration, noting that high dietary intake of these vitamins is associated with lower rates of advanced macular degeneration.
Healthy Hair, Skin & Nails: Given that vitamin B12 plays a role in cell production, its deficiency leads to changes such as nail discoloration, poor hair quality, and dermatological issues like vitiligo (skin depigmentation).
Adequate intake of vitamin B12 is particularly important for certain populations, such as vegetarians and vegans, the elderly, and individuals with gastrointestinal disorders that affect the absorption of the vitamin.
Foods Containing Vitamin B12
Vitamin B12 is a nutrient that cannot be produced by the body and must be obtained through diet. Its benefits are found only in animal-derived foods, which is why it is often taken as a supplement by people following a strict vegetarian diet.
Animal Products: Meat (beef, lamb, pork, etc.), fish (tuna, salmon, etc.), poultry, eggs, dairy products.
Fortified Foods: Breakfast cereals, pasta, plant-based milks, and nutritional yeasts fortified with B12.
Supplements: Available for those who cannot get enough B12 from their diet.
Info: Overconsumption of vitamin B12 is rare because it is water-soluble, and the body typically excretes the excess through urine. However, in cases of excessive intake through supplements, some side effects like rashes, itching, and acne may occur.
Always consult your doctor before taking pills and supplements.
People Following a Strict Vegetarian Diet: Since this vitamin is found only in animal-derived foods, individuals on a strict vegetarian diet—without consuming dairy products and their derivatives—are at high risk of deficiency. Besides dietary supplements, there are also fortified foods on the market, whose consumption helps maintain adequate vitamin levels.
Elderly: Vitamin deficiency in elderly individuals is likely because, over time, the stomach produces less gastric acid, which is necessary for releasing vitamin B12 from food.
People on Certain Medications: Some medications used to treat gastrointestinal disorders, such as proton pump inhibitors and antacids, can reduce gastric acid production and, consequently, vitamin B12 absorption.
Individuals with Gastrointestinal Disorders: Chronic inflammatory bowel diseases, such as Crohn’s disease and celiac disease, can damage the lining of the small intestine, where the vitamin is absorbed, thus reducing its absorption.
Malabsorption Syndrome: Any condition affecting the absorption of nutrients in the small intestine can lead to vitamin deficiency. This may include pancreatic insufficiency, liver diseases, and other disorders that impact intestinal function.
Post-Surgery: People who have undergone stomach or small intestine surgeries may have a reduced ability to absorb vitamin B12 due to changes in the structure and function of the digestive system.
Signs and Symptoms of Vitamin B12 Deficiency:
Fatigue and weakness
Numbness and tingling in the hands and feet
Difficulty walking
Memory problems and mental confusion
Reduced appetite and weight loss
Swollen and red tongue
Recommended Daily Intake:
The recommended daily intake of vitamin B12 varies depending on age, sex, and health status. According to current guidelines from the National Academy of Medicine (NAM) in the United States, the recommended daily allowances (RDA) are as follows:
Infants 0-6 months: 0.4 micrograms (mcg)
Infants 7-12 months: 0.5 mcg
Children 1-3 years: 0.9 mcg
Children 4-8 years: 1.2 mcg
Children 9-13 years: 1.8 mcg
Adolescents 14-18 years: 2.4 mcg
Adults: 2.4 mcg
Pregnant women: 2.6 mcg
Breastfeeding women: 2.8 mcg
It is important to note that the needs may increase for individuals with specific medical conditions or those following a strict vegetarian or vegan diet, as vitamin B12 is primarily found in animal products.
Vitamin B12 Deficiency in Pregnancy
During pregnancy, the need for vitamins and nutrients increases, as vitamin B12 with its benefits is essential for the development of the fetus and the production of red blood cells. If the intake is not sufficient to meet these increased needs, a deficiency can occur.
Additionally, during pregnancy, a woman’s blood volume increases, requiring greater production of red blood cells. Vitamin B12 is necessary for their production, and its deficiency can lead to anemia.
Inadequate Supplement Intake: Although many prenatal supplements contain vitamin B12, if they are not taken correctly or if the dosage is insufficient, a deficiency may also occur.
Deficiency during pregnancy can have serious consequences for the health of the mother and baby, such as anemia, neurological disorders, and complications in fetal development. For this reason, it is important for pregnant women to monitor their vitamin B12 levels and consult their doctor to ensure they are receiving adequate amounts through diet or supplements.
The biofunctional powdered food Zoe – Family by Real Greek Dairies is a natural choice without additives and preservatives.
Its ingredients include concentrated whey protein and goat milk. It is called biofunctional because it provides the body with nutrients and benefits beyond those of a simple food, due to its natural composition.
Specifically, Zoe – Family contains nutrients in such quantities that it allows health claims on its labels.
The biofunctional food Zoe – Family:
– Helps maintain healthy bones
– Boosts the immune system
– Supports the health of the nervous system
– Aids tissue repair due to its high protein content
In 100ml of the ready product, it contains 2.2 μg of Vitamin B12, which corresponds to 89.1% of the recommended daily intake.
The product can be consumed by adding water, juice, or any other preferred liquid, or used as an ingredient in various preparations such as bars, smoothies, crepes, etc.
On our blog, you will find many ideas and recipes!
It is suitable for daily consumption and for the whole family. For children under 2 years, always consult your pediatrician.
Learn more about functional and biofunctional foods here:
What are functional & biofunctional foods and how do they benefit our health?
At Real Greek Dairies, we insist on natural nutrition, aiming to offer you Greek, high-quality products with proven benefits.
Real Greek Dairies is a member of the Hellenic Protein group.
*All texts on realgreekdairies are informational and aim to promote a healthy lifestyle combined with a balanced diet. For specific cases and additional advice, always consult your doctor or nutritionist.
