Vitamin B-12 (also known as “cobalamin”) is essential for body functions including:
- Red Blood Cell Formation: B12 is essential for the production of healthy red blood cells, which carry oxygen throughout the body. Deficiency can lead to anemia, characterized by fatigue, weakness, and pale skin.
- Nerve Function: B12 is vital for the maintenance and function of the nervous system. Deficiency can cause numbness, tingling, and neurological disorders.
- DNA Synthesis: B12 is involved in the production of DNA, the genetic material in cells.
- Cell Metabolism: B12 helps convert food into energy and supports overall cell metabolism.
- Mood Regulation: B12 may play a role in regulating mood and reducing the risk of depression
Vitamin B12 is primarily found in animal products, such as meat, poultry, fish, eggs, and dairy. Some fortified foods and supplements also contain B12. The recommended intake of Vitamin B-12 is 2.4 mg a day. Depending on the laboratory, the “normal” Vitamin B-12 level should be between 200-900 picograms/ml.
An interesting study was just released in the Annals Of Neurology that found that elderly people with no signs of dementia or cognitive decline had Vitamin B-12 levels substantially higher than those people that did display dementia. Participants who had lower B12 levels were found to have “slower cognitive and visual processing speeds” when taking tests, which is linked to subtle cognitive decline.
More studies are needed of course but it would seem to make sense that if your Vitamin B-12 levels are not 400 or above, then Vitamin B-12 supplementation should be initiated.
Next time you are due for laboratory blood testing, ask your doctor to include your Vitamin B-12 level and based on the number, consider supplementation.
No songs about Vitamin B-12 but because meat in many forms contains lots of Vitamin B-12, here is a classic 1970’s Meatloaf song: “2 Out Of 3 Ain’t Bad”
