Wellhealthorganic Vitamin B12 is one of the eight essential B vitamins crucial for maintaining your overall health. It plays a vital role in various bodily functions, including neurological processes, red blood cell production, metabolism, and DNA synthesis. When your body lacks this essential nutrient, it can have several adverse effects on your health.
B12 is naturally abundant in animal-derived products such as meat, fish, and eggs, and is also added to select plant-based foods like fortified breakfast cereals. However, despite its presence in common dietary items, some individuals may need to incorporate B12 supplements to ensure they maintain adequate levels of this vitamin.
In this article, we'll explore the comprehensive aspects of B12 supplements, including their health benefits, safety considerations, potential side effects, and how to select the most suitable B12 supplement to address your specific needs.
The Advantages of Wellhealthorganic Vitamin B12
B12 is a water-soluble nutrient, which means the body does not store it in substantial quantities and eliminates any excess through urine. Given this limited storage, the body depends on a continuous supply of B12 to carry out essential functions, such as energy production and maintaining normal nerve function.
Most individuals adhering to unrestricted diets typically obtain sufficient B12 to maintain optimal blood levels. Nevertheless, various factors, including medical conditions, certain medications, dietary limitations on B12-rich foods, and the natural aging process, can influence B12 levels and hinder the body's capacity to absorb B12 from dietary sources.
For those unable to maintain healthy B12 levels through dietary means alone, B12 supplements become essential to meet their daily B12 requirements. Here are some of the ways in which B12 supplements can benefit your health:
1. Elevating B12 Levels and Treating B12 Deficiency
One of the primary advantages of B12 supplements is their ability to effectively enhance B12 levels in the body. Numerous factors can lead to an individual's inability to maintain optimal B12 levels independently. These factors include reduced stomach acid and intrinsic factor production, common among older adults, which impacts B12 absorption. Additionally, medications like acid reflux drugs and antidiabetic treatments can deplete B12 levels. Furthermore, specific medical conditions, such as inflammatory bowel disease, and dietary choices like veganism, often result in low B12 levels.
For those who cannot naturally sustain healthy B12 levels, B12 supplements come to the rescue by increasing their blood levels of this essential nutrient. This, in turn, safeguards against B12 deficiency-related health complications, including macrocytic anemia, a blood disorder affecting red blood cell production.
2. Reduction of Homocysteine Levels
B12 aids in breaking down homocysteine, an amino acid found in the body in small quantities. A deficiency in B12 can lead to an accumulation of homocysteine in the bloodstream, contributing to increased inflammation and oxidative stress, a condition arising when the body's antioxidant defenses are overwhelmed by reactive oxygen species, which cause cellular damage when excessively present. Elevated homocysteine levels have been associated with a higher risk of various health conditions, including heart disease, cognitive decline, and depression.
Supplementing with B12, in conjunction with other nutrients involved in regulating homocysteine, like folate, can significantly lower homocysteine levels and, consequently, reduce the risk of diseases linked to elevated homocysteine. According to a 2022 review of eight studies, B12, B6, and/or folic acid supplementation led to an average reduction of 31.9% in homocysteine levels among individuals with mild cognitive impairment.
3. Potential Benefits for Depression
B12 plays a pivotal role in brain function and is indispensable for the production of neurotransmitters like serotonin, γ-aminobutyric acid (GABA), and dopamine, which are crucial for mood regulation. Moreover, B12 helps maintain appropriate homocysteine levels, vital for healthy brain function. Research demonstrates that insufficient B12 levels elevate the risk of developing depression. A study conducted in 2021 among older adults found that low or deficient B12 levels increased the risk of developing depression by 51% over four years.
Supplementing with B12 may assist in preventing the onset of depression and ameliorating symptoms in individuals already affected. A 2023 review suggested that supplementing with B12 could be effective in reducing depression symptoms and enhancing the effectiveness of antidepressant medications.
4. Support for Brain Health
Inadequate B12 levels can adversely impact brain health by promoting nerve cell inflammation and oxidative stress. The supplementation of vitamin B12 may offer protection against cellular damage induced by oxidative stress, which is linked to numerous chronic diseases, including cognitive decline. Studies indicate that B12 supplements may help preserve cognitive function and delay cognitive impairment in older adults, particularly when initiated at an earlier stage in life.
Sources of B12
B12 is primarily concentrated in animal-derived foods, and it is also incorporated into select plant-based items through fortification. Here are some of the best food sources of B12:
- Cooked beef liver: 23.5 mcg per ounce, or 981% of the Daily Value (DV).
- Cooked clams: 17 mcg per 3-ounce serving, equivalent to 708% of the DV.
- Fortified nutritional yeast: 15 mcg per 2 tablespoons, providing 630% of the DV.
- Cooked salmon: 2.6 mcg per 3-ounce serving, or 108% of the DV.
- Ground beef: 2.5 mcg per 3-ounce serving, or 106% of the DV.
- Whole milk Greek yogurt: 1.04 mcg per 7-ounce container, or 43% of the DV.
- Eggs: 0.5 mcg per whole cooked egg, or 19% of the DV.
Although B12 is present in fortified foods such as nutritional yeast, plant-based milk alternatives, and breakfast cereals, individuals adhering to strict vegan diets or diets that limit access to natural B12 sources may struggle to meet their daily B12 requirements through diet alone. Research indicates that individuals following vegan diets are at a higher risk of developing B12 deficiency compared to those who consume animal products. Thus, it is recommended that individuals on vegan or restrictive diets supplement with B12 or a B complex vitamin to prevent deficiency and sustain healthy B12 levels.
How to Take Wellhealthorganic Vitamin B12
B12 can be consumed at any time of the day and can be taken with or without food. However, certain research suggests that higher-dose supplements are best taken on an empty stomach to maximize absorption.
Various forms of B12 supplements are available, including liquids, sprays, capsules, and lozenges, all of which are effective in raising B12 levels. It is advisable to select a product that aligns with your specific needs and preferences. You can take B12 as a standalone supplement or as part of a B-complex supplement, which contains other essential B vitamins like folate and B6. It is important to note that individuals with B12 deficiency may require B12 injections to significantly boost their B12 levels, a determination that should be made by a healthcare provider.
B12 supplements may come in different forms of B12, such as cyanocobalamin, adenosylcobalamin, and methylcobalamin. Some research suggests that natural B12 forms identical to those found in our bodies and in food, like adenosylcobalamin and methylcobalamin, are more bioavailable compared to cyanocobalamin, which is a synthetic B12 form. Individuals with genetic polymorphisms impacting B12 metabolism may consider opting for natural forms of B12, such as methylcobalamin, to enhance their B12 status more efficiently.
Dosage
The current recommended daily B12 intake for adult men and women is 2.4 mcg. Pregnant and breastfeeding women require 2.6 and 2.8 mcg of B12 per day, respectively.
B12 supplements typically provide significantly higher B12 doses. Most B12-only supplements deliver 500 mcg or more per serving, exceeding 20,000% of the DV. However, the body only absorbs small amounts of supplemental B12 doses exceeding 2 mcg. For instance, while your body absorbs approximately 50% of B12 doses between 1-2 mcg, only around 2% of B12 in doses of 500 mcg is absorbed.
For individuals without B12 deficiency or low B12 levels, lower-dose supplements are recommended to support their B12 intake.
Is Wellhealthorganic Vitamin B12 Safe?
B12 is generally considered safe, even at high doses. The body excretes excess B12 through urine, preventing its accumulation in the body. Furthermore, only minimal amounts of B12 from dietary supplements are absorbed.
In fact, there is currently no established Tolerable Upper Intake level (UL) for B12 due to its low toxicity. The UL signifies the maximum daily dose of a vitamin unlikely to cause harm to the general population.
Some studies have reported that high-dose B12 therapy may exacerbate or cause acne in some individuals. However, in general, B12 supplements are not associated with adverse side effects.
Cyanocobalamin supplements may not be safe for certain individuals, including those with kidney failure and individuals with Leber optic nerve atrophy, an inherited condition leading to vision loss.
Potential Drug Interactions
B12 supplements are not known to interact adversely with many medications. Nevertheless, several medications can deplete B12 levels in the body by affecting its ability to absorb B12. Here is a list of medications known to reduce B12 levels:
- Proton pump inhibitors: Medications such as Prilosec, prescribed for treating acid reflux, can impede B12 absorption and induce B12 deficiency.
- Histamine 2-receptor antagonists: These medications inhibit gastric acid secretion and can lead to low B12 levels.
- Metformin: The antidiabetic drug Metformin can diminish B12 absorption from food, resulting in low blood B12 levels.
It's important to note that these medications are recognized for their potential to reduce B12 absorption from food, not from B12 supplements. This is because B12 absorption from dietary supplements does not rely on stomach acid secretion.
What to Look For
When selecting a B12 supplement, several factors should be taken into account. First and foremost, opt for high-quality products from reputable supplement brands. Some supplement manufacturers receive certification from organizations such as UL, USP, and NSF International, which establish stringent standards for supplement quality and safety.
Additionally, choose a B12 form that aligns with your personal preferences. If you have difficulty with pills, liquid supplements or dissolvable lozenges may be more suitable. B12 supplements are available in two primary forms, either as B12-only supplements or as part of a B-complex vitamin, which includes all eight B vitamins. B12 is also included in multivitamin supplements.
Can You Take Too Much Wellhealthorganic Vitamin B12?
As a water-soluble vitamin, B12 is generally considered safe, even at high doses. Extremely high doses of up to 2 mg (2,000 mcg) have been safely used to treat pernicious anemia, an autoimmune condition that impacts B12 absorption. However, this does not imply that megadoses of B12 are advisable. For most individuals, high-dose B12 supplementation is unnecessary.
Side Effects of Wellhealthorganic Vitamin B12
B12 supplements are generally regarded as safe and are not associated with many side effects. However, a particular form of B12 known as cyanocobalamin may trigger allergic reactions in some individuals and may lead to side effects when used in high doses, such as during treatment for B12 deficiency under the guidance of a healthcare provider. These side effects can include rashes, shortness of breath, swollen tongue, itching, and low blood potassium levels. It is important to remember that B12-related side effects are typically linked to very high-dose replacement therapy, such as B12 injections. If you experience any side effects when taking oral B12 supplements, discontinue use and seek advice from your healthcare provider.
In Summary
Wellhealthorganic Vitamin B12 is a vital nutrient naturally found in select animal-based foods and added to some plant-based products. Some individuals may require B12 supplementation for various reasons, including insufficient dietary intake and medical conditions affecting B12 absorption.
B12 supplements are generally considered safe and can assist individuals with low or deficient B12 levels in achieving and maintaining optimal levels. If you are considering taking B12 supplements, consult your healthcare provider to assess your specific needs and receive recommendations for high-quality supplementation.
0 Comments