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Vitamin B12, or cobalamin, is an essential vitamin that helps your body carry out many necessary processes. It helps your body produce red blood cells, supports nerve health, increases energy levels and more. Although you can find this vitamin in many foods, some people may not get enough of it based on their diet, especially if they are vegan or vegetarian.

To better understand vitamin B12 and what a vitamin B12 deficiency looks like, we’ll cover everything you need to know in this guide. This also includes who should consider vitamin B12 supplements and the differences between B12 injections and B12 supplements.

What is vitamin B12?

Vitamin B12 contains cobalt, hence the name cobalamin. It is a vitamin that your body uses produce red blood cells and DNA. It also helps in the development of your central nervous system. Your central nervous system is like your body’s mail delivery system, delivering messages from your nerves to your brain, where your brain responds. In addition, the vitamin ensures that your hair, nails and skin remain healthy.

You can find B12 in four chemical compounds: methylcobalamin, hydroxocobalamin, adenosylcobalamin, and cyanocobalamin. Methylcobalamin and adenosylcobalamin are found in meat and dairy products. If you are vegan or vegetarian, you may need to take a vitamin B12 supplement to prevent a B12 deficiency. Cyanocobalamin is the synthetic form of vitamin B12, broken down in supplements to methylcobalamin and adenosylcobalamin.

Meanwhile, if you have a vitamin B12 deficiency, you may need an injection or infusion. This is where hydroxocobalamin comes into play. It is a bioavailable version of the vitamin used to treat deficiencies.

Vitamin B12 benefits

Taking healthy doses of vitamin B12 can benefit your body in the following ways:

Supports the formation of red blood cells

Your body needs red blood cells to make DNA. Your body loses 1% of your oldest red blood cells daily. Vitamin B12 with vitamin B9 (folic acid) helps your body replenish lost red blood cells. Without a healthy dose of regular vitamin B12, you can develop anemia.

Increases energy levels

Some energy drinks use vitamin B12 to give you a boost. However, they only work well if you have one vitamin B12 deficiency. When this happens, you may become tired and cranky. Proper vitamin B12 levels from food or supplements can give your body the advantage to tackle your tasks.

Supports nerve health

Taking regular doses can help your nervous system. Vitamin B12 is known as a neurotropic vitamin because of its ability to do that heal damaged nerve cells. When you take the vitamin, it contains myelin. Myelin is a sheath that surrounds nerve fibers, allowing better communication between them and the brain. This is why some of the problems with vitamin B12 deficiencies include numb toes or fingers, muscle weakness and problems with coordination.

Improves mood and cognitive function

Vitamin B12 plays a role in the production of chemicals in the brain that affect your mood. Although studies show that low vitamin levels can lead to depression, they cannot determine whether this is the case regulated vitamin levels improve mood or improve cognitive function.

Potential risks of vitamin B12 deficiency

When your body does not get enough vitamin B12, you may be susceptible to the following medical conditions:

Anemia and related symptoms

When your body doesn’t get enough vitamin B12, it slows the growth of red blood cells. You lose 1% of your oldest red blood cells every day. Over time this can result in: anemia due to vitamin B12 deficiency. This can cause you to experience muscle weakness and fatigue.

Inadequate intake of vitamin B12 can slow down the production of red blood cells. This continued loss of production can eventually lead to vitamin B12 deficiency anemia, characterized by symptoms such as muscle weakness and fatigue.

Neurological problems

A deficiency of vitamin B12 in your body can lead to neurological problems. Some of the symptoms include:

• Memory loss
• Vision problems
• Ataxia, a condition in which you lose physical coordination
• Damage to the central nervous system, especially in your legs

Your body needs vitamin B12 to support your central nervous system. Without this, your nerves could have difficulty sending signals to your brain, especially to your fingers or toes. Over time, this can lead to nerve damage if not treated.

Long-term health risks

Many symptoms of vitamin B12 deficiencies can mimic other diseases, making it difficult to identify. If left untreated, it can lead to more serious health problems quickly increase in severity.

Some of the biggest risks include a decline in cognitive function. More specifically, memory loss or reasoning problems may occur. It can also cause strange feelings such as tingling in your arms or feet or a swollen tongue. If you notice these symptoms, consult your doctor about the underlying causes.

Who Should Consider Vitamin B12 Supplements?

Here are a few groups that should consider vitamin B12 supplementation:

• Vegans and vegetarians: Vitamin B12 can be found in fish, poultry and other meats. The only problem is that if your diet prevents you from consuming these products, you will need another source of vitamin B12. You can find these in fortified foods such as breakfast cereals or dairy products.
• Older adults: As you get older, you become stomach acid decreasesmaking it harder for your body to absorb vitamin B12 from food. It is wise to consider a supplement if your levels are low.
• Persons with certain medical conditions: Some medical conditions, such as celiac disease, pernicious anemia and Crohn’s disease, make it difficult for your body to absorb vitamin B12. In any of these cases, your doctor may recommend an injection or infusion.

Best Vitamin B12 Food Sources

Vitamin B12 can be found in the following sources:

Animal sources: Meat, chicken, fish, mussels, salmon, sardines, tuna, trout and dairy products all contain vitamin B12. Some organ meats, such as kidney and liver meat, are also rich in vitamin B12.

Plant-based sources: Vegans and vegetarians who cannot get their vitamins from meat can consume seaweed or nutritional yeast. Nutritional yeast is good if popcorn topping or sprinkle it over tofu or other plant foods.

Fortified foods: Here, manufacturers add vitamins to the food to make it more nutritious. Fortified breakfast cereals, such as one cup of Malt-O-Meal Raisin Bran, contain more than 60% of your daily allowance of vitamin B12.

B12 injections versus B12 supplements

Many factors come into play when considering injections and supplements. As for the supplements, it is imperative to take into account any medical conditions that may hinder your body’s ability to absorb it. If you have Crohn’s disease, you will want an injection instead because it is absorbed into your bloodstream, making it a more effective absorption method.

However, when considering withdrawals, there are a few things to consider. First, they will be more expensive than vitamin B12 supplements. They can also cause side effects, such as: rashheadache, itching, diarrhea and nausea.

Meanwhile, supplements are more cost-effective if you don’t have a medical condition that requires assistance with absorption. However, if you are taking this medicine, do not take it before talking to your doctor folic acid supplements or if you are sensitive to cobalt.

Ultimately, your doctor can help you determine the best course of action. Expect to take a blood test to check your vitamin B12 levels before adding a supplement or injection.

Vitamin B12 dosage and absorption tips

One of the best ways to maximize absorption is through good gut health. Before trying supplements, make sure your intestines don’t regularly experience diarrhea, constipation, or other problems that could prevent your body from absorbing the vitamin properly.

If your doctor approves for you to take a supplement, follow the instructions on the label. The daily recommended dose of vitamin B12 is 2.4 micrograms. If you eat a balanced diet full of chicken, seafood or eggs, you will get this dosage in your diet.

If you need a vitamin B12 supplement, be aware of other nutrients that may reduce its effectiveness. Vitamin C supplements have the opposite effect: reduction in vitamin B12 in your body. Getting a medical professional to weigh in before taking a supplement or injection can help you cover all your bases and avoid drug or nutrient interactions.