Vitamin B12 is what we call an essential micronutrient. ie our bodies need it to ensure optimal health. Vitamin B12 plays a role in:
- Creating Red Blood Cells (our bodies destroy old red blood cells and replace with new ones every single day)
- Creating White Blood Cells (needed for our immune system)
- Creating our DNA (if we don’t make enough DNA it may contribute towards new red blood cells prematurely being destroyed increasing the risk of anaemia)
- Supporting a healthy Nervous System (sends messages from our brain to all parts of our body in order to function)
- Contributing towards healthier hair, nails and skin
- Energy levels
Nutrition Sources
Food that provides us with Vitamin B12 are foods of animal origin including dairy products, eggs, fish and meat. Plant food does not contain bio active forms of Vitamin B12 unless they are contaminated by microorganisms.
Adults generally need about 1.5micrograms of Vitamin B12 a day which is obtained by eating a variety of these foods.
How we absorb Vitamin B12
In order to enable our bodies to absorb Vitamin B12 from the foods we eat, 2 processes must take place, firstly in our stomach and secondly in our intestines.
- Extraction of the Vitamin B12 from the food we have eaten – requires sufficient levels of stomach acid
- Once the Vitamin B12 is extracted it must bind to another protein (already made in our stomach lining) called Intrinsic Factor
Once absorbed our body uses Vitamin B12 for the various processes listed above and then stores some in our Liver. Any excess is excreted through our urine. Our Liver is able to store up to 2000 times Vitamin B12 than you eat in a typical day. Therefore it may take 2-5 years for symptoms of deficiency to become apparent.
Causes of Vitamin B12 deficiency
Not eating animal food sources that provide us with Vitamin B12 and not replacing these foods with supplements is a primary cause of Vitamin B12 deficiency.
However for some that do eat the relevant foods, Vitamin B12 levels can still be sub optimal. This can be due to reasons such as:
- Issues with our Vitamin B12 absorption process (including inadequate stomach acid levels and /or our ability to make the protein Intrinsic Factor).
- Existing digestive disorders such as Crohn’s disease, Coeliac Disease
- Having Pernicious Anaemia
- Certain medications
- Liver damage
Symptoms of Vitamin B12 deficiency
- Numbness
- Tingling / burning sensation in the feet
- General weakness in the legs
- Feeling tired
- Sore mouth and tongue
- Decreased reflexes
- Loss of appetite
- Difficulty maintaining balance
- Confusion
What to do if you suspect you may be deficient in Vitamin B12
Having your Vitamin B12 levels tested is the easiest and simplest way of identifying if you have deficient levels. A simple blood test (and even finger prick test) can provide you with this information.
If you are suffering with digestive orders such as Crohn’s or Celiac Disease or an AI condition or are on medication, it is always important to consult with your medical practitioner in the first instance to agree a course of action.
If you are Vegan (and for some Vegetarians and for those who do not eat eggs or dairy), it is strongly recommended that Vitamin B12 be taken in supplement form. Knowing your existing levels will help you identify what supplement levels are most appropriate.
For nutritional support to ensure adequate levels are included through food as well as supporting digestive health to ensure optimal stomach acid levels and absorption pathways, why not consider working with a qualified and registered nutritional therapist.