Why You Need More Vitamin B12 In Your Life
Written by Leslie K. Hughes
Medically reviewed by Dr. Ariella Morrow
B12. Chances are good you’ve had a doctor tell you to make sure you’re taking enough B12. Or you’ve read some blurb somewhere online that mentioned this vitamin.
But how much do you really know about B12 and why do you need it? To help you better understand this vitamin and the role that it plays in your life, we are dedicating an entire article to talking about this exceptional vitamin.
So let’s get into the star of the show.
What is B12?
B12, known as cobalamin, is one of the eight B vitamins. According to the Mayo Clinic, vitamin B12 “plays an essential role in red blood cell formation, cell metabolism, nerve function, and the production of DNA, the molecules inside cells that carry genetic information.” However, there is more to B12 than we even know – scientists and doctors don’t even fully understand all of its function and potential. But what we do know makes it evident that this vitamin is essential.
What are the benefits of B12?
Vitamin B12 offers a wide range of benefits. Here are some of the key ones.
Healthy blood cell formation
As mentioned above, vitamin B12 is essential for the formation of your body’s red blood cells. According to Johns Hopkins Medicine, “without enough red blood cells, your tissues and organs don’t get enough oxygen. Without enough oxygen, your body can’t work as well.” A lack of B12 may cause you to develop issues with anemia which can lead to fatigue, weakness, and more.
Healthy brain
Studies have linked low vitamin B12 to depression, so it is crucial that you take this vitamin to keep your brain healthy and happy.
In addition to that, a lack of vitamin B12 may cause your memory to suffer, and we certainly don’t want that.
Healthy heart
In case you need more reason to believe that you need more vitamin B12 in your life, here’s another one: your heart health. Researchers have found that “vitamin B12 deficiency can be detected in 10-40% of the general population and may contribute to stroke and cognitive decline.” That is because vitamin B12 works to reduce homocysteine levels in your blood, and “vitamin B12 deficiency can be disclosed via elevated serum homocysteine levels at first and only later with decreased serum levels of vitamin B12.” In short, B12 helps to lower your risk of strokes.
What is the right amount of vitamin B12?
Some people can get enough B12 from a well-balanced diet, but that is not the case for everyone. Additionally, the amount your body needs can even fluctuate over time, which means supplementation helps make sure your body has plenty on hand whenever needed.
The Mayo Clinic’s recommended daily amount of vitamin B12 for adults is 2.4 micrograms. However, you can take more if your doctor deems you need to, and any excess your body will just get rid of via your urine.
How do I know if I’m deficient in B12?
Deficiency of vitamin B12 “can be sneaky and harmful,” per Harvard Health. It develops slowly and may lurk undetected for years. There is a very wide spectrum of symptoms ranging from mild to severe – and piecing together the diagnosis can be tricky, even for physicians.
If your body doesn’t have enough B12, you may find yourself suffering from the following symptoms:
Weakness and lethargy
Depression and mood swings
Exhaustion and fatigue
Numbness or tingling
Balance issues and dizziness
Memory loss and confusion
Weight loss
Anemia
Nausea or diarrhea
Brain fog
Some people are more susceptible to B12 deficiency.
Vegans and Vegetarians. Animal products are one of the best ways to get your recommended dose of vitamin B12 but vegans and vegetarians do not have this option. Thus, if you don’t eat meat, you should make sure your B12 levels are where they should be.
Digestive Conditions. . People who suffer from Crohn’s Disease and other digestive disorders have a higher chance of being deficient in B12. Celiac Disease and conditions prevent the stomach from absorbing B12 from your food or oral supplements.
Autoimmune Diseases. Most commonly, pernicious anemia is the main immune disease that causes low B12. Having any kind of autoimmune disease like thyroid problems or type 1 diabetes increases the chances of B12 deficiency.
It’s important to know that B12 levels can be suboptimal without a severe deficiency. These people may experience subtle symptoms but might not be thinking that boosting B12 can help. Also, catching B12 early is really important because if you wait too long, sometimes symptoms never fully go away.
How do I get my B12 levels checked?
We check B12 levels via a blood test. This blood test detects the B12 molecule circulating in your blood that is “ready to use” for the whole body. But, many people don’t know that what really matters is how much B12 is inside your organs and cells, which is much harder to measure. Sometimes, the blood test seems normal but in reality, the organs and cells don’t have enough B12 inside them.
That’s why it’s really important to pay attention to your symptoms and not just the spot-check blood level. As the saying in medicine goes, “We treat the patient, not the number.”
One other point about the blood level test: if you check your level within the first 6 months of adding vitamin B12 to your daily regimen, it’s probably not accurate yet. We need to give the body enough time to equilibrate the B12 inside and outside the cells. The best would be waiting at least six months to see how you’re doing with another blood test.
What is the best way to get more B12?
There are a few different ways you can bring more vitamin B12 into your life.
One is via oral supplement. Health food stores everywhere sell lots of oral B12 products. But be careful because these might be adequate for some people, but often are poorly absorbed and also slow to kick in.
The other is via a B12 intramuscular injection. This type of injection is not a drip but a straight shot, and it has the power to bring your B12 levels up nearly immediately. Injections can also contain a highly potent B12 formulation that is not available as a pill.
Depending on how deficient your body is, symptoms can improve quite rapidly. Sometimes it takes a series of doses to feel the most benefit if your levels are very low or have been for a long time. Think of filling your gas tank – if it’s just a little empty, it’s quite quick to top off, but if you start with a nearly empty tank, you need a lot more gas, a bit more time, and a touch of patience, too.
How often should I get a B12 shot?
If your blood lab results come back and show that you are deficient in vitamin B12, then you should get a daily B12 injection for one week, and then go down to a weekly injection for four weeks, and then continue to get one monthly.
If you are at high risk of being deficient (vegetarian, you have a digestive disorder, etc.), start with a weekly injection for 4 weeks and then get an injection every 3-4 weeks.
If you suspect your levels are suboptimal or notice mild symptoms, then you should get a weekly injection for 2-4 weeks and, depending on how quickly your symptoms improve, you should get an injection every 3-4 weeks.
*Note that you may experience some side effects from your B12 injection that are very rare but could include:
Pain
Swelling
Itchy skin
Nausea
Headaches
Dizziness
Hot flashes
It is possible to treat the symptoms of B12 deficiency, but it is always better to be proactive in maintaining your health. Keeping your B12 levels up is an important part of that. As Benjamin Franklin said, “An ounce of prevention is worth a pound of cure.”
