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Vitamin B12

Writer: Cynthia A. Barrington, BCHHP, CNHPCynthia A. Barrington, BCHHP, CNHP

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Commonly known as the "energy" vitamin, B12 is found mostly in meats like beef, chicken, and fish as well as dairy products. Unlike most water-soluble vitamins, B12 is stored in your body so deficiency may take a while to show up. Approximately 25% of adults are deficient in B12.


A Note About MTHFR

When looking for a good multivitamin, always choose one with the methylated forms of B12 and B9 (folate). About 30% of the population has a gene mutation known as MTHFR that can cause them to not be able to absorb the synthetic versions of B12, which is cyanocobalamin, and B9, which is folic acid. Unfortunately, most people are aware they have this gene mutation and the effects of not absorbing B12 and B9 can be devastating.


Benefits of B12

  • Red blood cell formation

  • Memory recall

  • Cellular energy

  • Nutrient absorption

  • Adrenal gland support

  • Nerve and brain regeneration

  • DNA synthesis

  • Female and male reproductive health

Signs of Deficiency

  • Low energy or sometimes chronic fatigue

  • Lack of focus and other cognitive difficulties

  • Tension in muscles

  • Poor memory

  • Emotional mood swings

  • Lack of motivation

  • Female infertility

  • Male low testosterone

  • Digestive issues (like leaky gut or IBD)

  • Hypothyroidism

  • Fatigue, even after getting a good night’s sleep

  • Anemia

  • Depression

  • Asthma

  • Kidney disease

  • Macular degeneration

  • Migraines

  • Multiple sclerosis

  • Neuropathy

  • Shingles

  • Tinnitus

People Most at Risk for B12 Deficiency

  • Strict Vegans since most B12 is found in meat and dairy

  • People who have had bariatric surgery

  • People with pernicious anemia

  • People taking medications like Metformin for blood sugar control, proton pump inhibitors like Prevacid, Prilosec, and Nexium, H2 receptor antagonists like Zantac and Pepcid, anti-gout drugs, blood pressure medicine, birth control pills, cholesterol-lowering medicines, and antipsychotic drugs interfere with absorption and metabolism

  • People with H. pylori infection and stomach ulcers

  • People with inflammatory bowel disease, leaky gut, and other serious digestive problems

  • People with acid reflux

  • Adults over the age of 60 are 20% more likely to be deficient due to decreased stomach acid production, use of antacids, increased microbial growth, and H. pylori infection

Sources for B12

  • Animal liver and kidneys

  • Clams

  • Sardines

  • Beef

  • Tuna

  • Trout

  • Salmon

  • Milk and dairy products

  • Eggs

  • Ham

  • Chicken breast

Important Note

Avoid foods fortified with folic acid (synthetic version of B9 folate). When folate levels are too high, they can mask symptoms of vitamin B12 deficiency. Research suggests high folate levels can exacerbate anemia and cognitive symptoms associated with B12 deficiency. Folic acid intake from fortified foods should not exceed 1000 mcg per day.


Alcohol-related liver disease may cause B12 test levels to show higher than they actually are. People with alcohol use disorder may need supplements to correct B12 deficiency and anemia.


Dosage

Studies posted in the U.S. National Library of Medicine suggests people supplement B12 with either 50-100 mcg daily or 2000 mcg weekly. Tablets should be chewed and allowed to dissolve in the mouth for maximum absorption.


Anyone with severe B12 deficiency should consult their medical doctor




Resources

  1. Avena, N. (2021, December). What You Need to Know About Vitamin B12. Natural Practitioner, 10(9), 40–41.

  2. Levy, J. (2020, August 16). Vitamin B12 Deficiency Symptoms + How to Prevent & Overcome Low Vitamin B12. Dr. Axe. Retrieved December 16, 2021, from https://draxe.com/nutrition/vitamin-b12-deficiency-symptoms/

  3. List of H2 antagonists (H2 blockers). Drugs.com. (n.d.). Retrieved December 16, 2021, from https://www.drugs.com/drug-class/h2-antagonists.html

  4. Richards, L. (n.d.). Vitamin B12 Foods: What to eat and avoid. Medical News Today. Retrieved December 16, 2021, from https://www.medicalnewstoday.com/articles/vitamin-b12-foods#best-vitamin-b-12-foods









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MEDICAL DISCLAIMER

Cynthia A. Barrington is not a physician and the relationship between her and her clients is not as prescriber and patient but as educator and client. This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. It is fully the client's choice whether or not to take advantage of the information Cynthia presents. Naturopathy, homeopathy, flower essences, and any other recommendations do not "treat" illnesses; they address the entire person as a matter of wholeness that is an educational process, not a medical one. In order to be treated or diagnosed, Cynthia believes the advice of a holistic physician is in order. Never stop taking prescription medications without first consulting your physician. Consult your physician before starting a fitness program or taking supplements.

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