Overview
Some people claim that vitamin B-12 will boost your:
- energy
- concentration
- memory
- mood
However, when speaking before Congress in 2008,
Vitamin B-12, or cobalamin, is a nutrient you need for good health. It’s one of eight B vitamins that help the body convert the food you eat into glucose, which gives you energy. Vitamin B-12 has a number of additional functions. You need it for the:
- production of elements of DNA
- production of red blood cells
- regeneration of bone marrow and the lining of the gastrointestinal and respiratory tracts
- health of your nervous system, which includes your spinal cord
- prevention of megaloblastic anemia
The amount of vitamin B-12 you need is primarily based on your age. The
- birth to 6 months old: 0.4 micrograms (mcg)
- 7-12 months: 0.5 mcg
- 1-3 years: 0.9 mcg
- 4-8 years: 1.2 mcg
- 9-13 years: 1.8 mcg
- 14-18 years: 2.4 mcg
- 19 and older: 2.4 mcg
- pregnant teens and women: 2.6 mcg
- breast-feeding teens and women: 2.8 mcg
Vitamin B-12 is naturally in foods that come from animals, including:
- meat
- fish
- eggs
- dairy products
It also may be in some fortified cereals and nutritional yeast.
Although most Americans get enough vitamin B-12, some people are at an increased risk of vitamin B-12 deficiency, particularly those who:
- have celiac disease
- have Crohn’s disease
- have HIV
- take prescription antacids, anti-seizure medications, colchicine, or chemotherapy medications
- are vegans and don’t eat meat or dairy products
- drink alcohol regularly
- have an immune dysfunction
- have a history of bowel disease, such as gastritis or Crohn’s disease
The symptoms of vitamin B-12 deficiency include:
- shakiness
- muscle weakness
- muscle stiffness
- muscle spasticity
- fatigue
- incontinence
- low blood pressure
- mood disturbances
The most serious condition associated with vitamin B-12 deficiency is megaloblastic anemia. This is a chronic blood disorder in which the bone marrow produces overly large, immature blood cells. As a result, the body doesn’t have enough healthy red blood cells to carry oxygen around the body.
Older adults are in the age group that’s most likely to be deficient in vitamin B-12. As you age, your digestive system doesn’t produce as much acid. This reduces your body’s ability to absorb vitamin B-12.
The National Health and Nutrition Examination Survey found that more than 3 percent of adults over age 50 have seriously low levels of vitamin B-12. The survey also says that up to 20 percent of older adults may have borderline levels of vitamin B-12.
Evidence indicates that vitamin B-12 has many benefits for people as they age. It can:
- reduce your risk of a heart attack and stroke
- benefit your memory
- offer protection against Alzheimer’s disease
- improve your balance
You should be aware of vitamin B-12 in your diet, but you don’t need to be overly concerned about if you’re not in an at-risk group. As with most nutrients, it’s best if you can get the vitamin B-12 you need from the food you eat. For ample stores of vitamin B-12, eat a well-rounded diet that includes:
- meat
- fish
- eggs
- dairy products
A simple blood test can determine the B-12 levels in your body. If your stores are low, your doctor may prescribe a supplement. Supplemental vitamin B-12 is available in pill form, in tablets that dissolve under the tongue, and in a gel that you apply to the inside of your nostrils. In some cases, your doctor may recommend using injections to increase your vitamin B-12 levels.
