How does vitamin B12 work in the body?
Vitamin B is increasingly mentioned in the context that consumers are looking for solutions to improve fatigue and comprehensive health. In which, vitamin B12 stands out thanks to its dense appearance in energy drinks and supplements, leading to many misunderstandings about the real uses of this micronutrient.
According to Dr. Rebecca Andrews, professor of medicine at UConn Health (USA) and Chairman of the Board of Directors of the American College of Physicians, vitamin B12 does not directly generate energy, but plays an essential role in processes that help the body release energy from food. Specifically, this vitamin participates in the metabolism of carbohydrates, protein and fat to create ATP - a direct source of energy for all cell activities, from muscle contractions to neurotransmitters.
In addition, vitamin B12 is also necessary for DNA synthesis and red blood cell production. Red blood cells are responsible for transporting oxygen to tissues, so vitamin B12 deficiency can lead to tissue oxygen deficiency, causing prolonged fatigue.
Another important role of vitamin B12 is to maintain the myelin layer surrounding the nerve fibers. “Myelin is like an insulated layer, helping nerve signals to be transmitted effectively and consume less energy,” Dr. Andrews explained. As a result, vitamin B12 is closely related to memory, concentration, and cognitive function.
Who is at risk of vitamin B12 deficiency?
Vitamin B12 tests are not included in regular medical screening, but are usually indicated when patients show symptoms of prolonged fatigue, muscle pain, numbness in the hands and feet, or cognitive disorders.
Vitamin B12 levels in the blood are usually considered normal around 250 picograms per milliliter, however, many experts currently recommend maintaining a minimum level of 450 picograms per milliliter, because lower concentrations can cause functional deficiency even when no obvious anemia has occurred.
Some medications can reduce the absorption of vitamin B12, including metformin for diabetes, proton pump inhibitors for gastroesophageal reflux, and GLP-1 medications used in the treatment of obesity. In addition, conditions such as malignant anemia or Crohn's disease also affect the absorption of this vitamin.
Vegetarians or vegans need to pay special attention, because vitamin B12 is mainly found in animal-based foods. However, according to Dr. Andrews, "even non-meat eaters can maintain good B12 levels if they have a sufficient protein diet and are under proper medical monitoring". Drinking a lot of alcohol is also a factor that reduces vitamin B12 absorption.
When is vitamin B12 supplementation needed?
Most adults can meet the needs of 2.4 micrograms of vitamin B12 per day through foods such as meat, fish, eggs and milk. In the US, many cereals and breads are also supplemented with vitamin B12.
In case of absorption deficiency, your doctor may prescribe vitamin B12 injections to achieve better results than orally. Supplements can be up to 2,000 micrograms, because only a small part is absorbed by the body, and the rest will be excreted.
However, experts emphasize that vitamin B12 should not be supplemented arbitrarily. Even if it is a water-soluble vitamin, unnecessary high doses can still cause nausea, diarrhea or headaches, especially in people with metabolic disorders.
It's a bit of a bit of a bit of a bit of a bit of a bit.
