B12 why we need it

Appropriate vitamin B12 levels are key to a healthy pregnancy. Maintaining adequate vitamin B12 levels may support your bone health. One study in more than 2, adults showed that people with a vitamin B12 deficiency also had lower than normal bone mineral density 5. Bones with decreased mineral density can become delicate and fragile over time, leading to an increased risk of osteoporosis. Other studies have also shown a link between low vitamin B12 levels and poor bone health and osteoporosis, especially in women 6 , 7 , 8.

Vitamin B12 may play a vital role in your bone health. Low blood levels of this vitamin have been associated with an increased risk of osteoporosis. Maintaining adequate levels of vitamin B12 may help prevent the risk of age-related macular degeneration. Researchers believe that supplementing with vitamin B12 may lower homocysteine, a type of amino acid that is found in your bloodstream. Elevated homocysteine levels have been associated with an increased risk of age-related macular degeneration 9 , A study involving 5, women aged 40 or older concluded that supplementing with vitamin B12, along with folic acid and vitamin B6, may reduce this risk The group receiving these supplements for seven years had fewer cases of macular degeneration, compared to the placebo group.

Maintaining adequate levels of vitamin B12 decreases homocysteine levels in your blood. This may help prevent the development of age-related macular degeneration. The effect of vitamin B12 on mood is not yet fully understood. However, this vitamin plays a vital role in synthesizing and metabolizing serotonin, a chemical responsible for regulating mood.

Therefore, vitamin B12 deficiency may lead to decreased serotonin production, which may cause a depressed mood. Studies support the use of vitamin B12 supplements for improving symptoms of depression in people deficient in this vitamin. One study in people with depression and low vitamin B12 levels found that those who received both antidepressants and vitamin B12 were more likely to show improved depressive symptoms, compared to those treated with antidepressants alone Another study discovered that vitamin B12 deficiency was associated with twice the risk of severe depression Additionally, high vitamin B12 levels have been linked to better treatment outcomes and an increased probability of recovery from major depressive disorder MDD Though vitamin B12 supplements may help improve mood and depression in people with a deficiency, research does not currently suggest that they have the same effect in those with normal B12 levels.

Vitamin B12 is needed for the production of serotonin, a chemical responsible for regulating mood. Vitamin B12 supplements may help improve mood in people with an existing deficiency. The vitamin may play a role in preventing brain atrophy, which is the loss of neurons in the brain and often associated with memory loss or dementia.

One study in people with early-stage dementia showed that a combination of vitamin B12 and omega-3 fatty acid supplements slowed mental decline Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance.

As a result, supplementing with this vitamin may improve memory, even in the absence of a clinically diagnosed deficiency More research is needed to make sound conclusions on the effect of vitamin B12 supplements on memory and cognitive function. Vitamin B12 may help prevent brain atrophy and memory loss. More research is needed to conclude if supplementing with this vitamin can improve memory in those without a deficiency.

Currently, there is no scientific evidence to suggest that vitamin B12 supplements can boost energy in those with sufficient levels of this vitamin This content does not have an English version. This content does not have an Arabic version. See more conditions. Vitamin B Products and services. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.

Please try again. Something went wrong on our side, please try again. Show references Vitamin B Fact sheet for professionals. Office of Dietary Supplements. Accessed Jan. Fairfield KM. Vitamin supplementation in disease prevention. Means RT Jr, et al. Causes and pathophysiology of vitamin B12 and folate deficiencies.

IBM Micromedex. It is usually in a form called cyanocobalamin. Other common forms are adenosylcobalamin, methylcobalamin, and hydroxycobalamin. Research has not shown that any form of supplemental vitamin B12 is better than the others. The amount of vitamin B12 in supplements varies widely. Some provide doses of vitamin B12 that are much higher than recommended amounts, such as mcg or 1, mcg, but your body absorbs only a small percentage of it.

These doses are considered safe. Check the Supplement Facts label to see how much vitamin B12 a supplement contains. A prescription form of vitamin B12 can be given as a shot. This is usually used to treat vitamin B12 deficiency. Most people in the United States get enough vitamin B12 from the foods they eat. But some people have trouble absorbing vitamin B12 from food. The body absorbs vitamin B12 from food in a two-step process.

Second, the freed vitamin B12 then combines with a protein made by the stomach, called intrinsic factor , and the body absorbs them together.

However, B12 in supplements does need to combine with intrinsic factor to be absorbed. As a result, they have trouble absorbing vitamin B12 from foods and dietary supplements. Your doctor can test your vitamin B12 level to see if you have a deficiency. If you have a vitamin B12 deficiency, you may feel tired or weak. These are symptoms of megaloblastic anemia, which is a hallmark of vitamin B12 deficiency.

You might also have pale skin, heart palpitations, loss of appetite, weight loss, and infertility. Your hands and feet might become numb or tingly, a sign of nerve problems. Other symptoms of vitamin B12 deficiency include problems with balance, depression , confusion, dementia , poor memory, and soreness of the mouth or tongue. In infants, signs of a vitamin B12 deficiency include failure to thrive , delays in reaching the typical developmental milestones, and megaloblastic anemia.

Scientists are studying vitamin B12 to understand how it affects health. Here are several examples of what this research has shown.