Although B12 is just one of the many B vitamins that our body needs to function, it gets big attention because of both the many crucial health benefits of having optimal levels and the complex way it’s absorbed. Low B12 is associated with many health concerns, including neurological damage (like nerve pain), anemia (trouble making red blood cells), fatigue, depression, brain fog, dementia, hair loss, difficult weight management, poor immune function, macular degeneration (vision loss), and increased heart disease risk.
A frank deficiency is associated with more severe symptoms like anemia and nerve damage. Sub-optimal B12 (as in, not considered deficient, but not high enough to supply all the body’s needs) can go unnoticed yet be associated with a host of health issues. When you look at your B12 blood levels with your Naturopathic Doctor, we also consider your symptoms and potentially other blood tests that may help to clarify where your system may not be having its needs met. This way, you can better determine whether you’re at an optimal nutrient level, rather than just ‘not deficient’ (a low bar to set!).
Rich sources of B12
Reasons B12 is a must-have nutrient
Healing & healthy aging
B12 plays a key role in cellular replication. That means there’s a connection here with tissue healing and healthy aging. This can relate to aesthetic concerns as well as functional ones – think about how well our bodies recover from stress and strain, how well our brains can repair damage, as well as skin issues and so on. (1, 2)
Energy boost
There are two important points to make here. B12 is needed to make red blood cells. Without enough red blood cells, we become anemic. This leaves us fatigued, listless and unwell. Correcting B12-deficient anemia will certainly boost our energy and sense of vitality. But even if we avoid anemia, we see the effects of sub-optimal B12 in the form of fatigue. B12’s role in energy production means that if we don’t have enough we’re more likely to feel tired because our cells are not able to make enough fuel to power our engines. That’s why B12 shots are touted as a quick and effective energy boost. If you didn’t have enough, a B12 shot will suddenly kick up the pace of cellular energy production and you’ll feel an awesome boost!
Mood & focus
Low levels of B12 are associated with increased rates of depression, (3,4) and treatment of depression tends to be more successful in folks with adequate levels (5). Some studies have shown a connection with low B12 levels, reduced memory and increased risk of cognitive decline.(6) Other studies have shown that treatments for dementia are more successful if low B12 levels can also be improved in those patients.(7) Improving B12 levels has been shown time and again to improve mood and focus.
Immune support
B12 plays an important role in immune cell regulation to help our body effectively protect itself. Low levels may put us at greater risk of infection or more severe illness than we would otherwise have had.
Metabolism / Weight loss
This association seems to relate to B12’s role in energy production, and keeping the body’s metabolism working efficiently which can impact your ability to lose weight effectively. When our metabolism is only working at 60% we’re not burning fuel efficiently and are more likely to gain weight than lose it. By itself, taking B12 isn’t going to make you lose weight, but it may be an important factor in the broader weight management picture.
Eye health
Low levels of B12 may be associated with macular degeneration, the most common form of visual impairment.(8,9) Maintaining optimal levels may reduce your risk and help maintain your eye health.
Sub-optimal B12 levels may also be associated with reduced bone health (10, 11), hair loss, skin issues (12), birth defects (13) and cardiovascular disease risk (14).
B12 is found naturally in animal-based products (like meat and dairy), and in some enriched vegetarian foods. That’s why vegans and vegetarians are at a higher risk for deficiency. Because of the multi-step process that has to take place in our body in order for B12 to get from our mouth to our tissues, other folks who may not be getting enough include those on long term stomach antacids, some diabetes meds, and those who may have other digestive disorders or challenges with nutrient absorption.(15) The latter includes most older adults.
If any of this applies to you, a B12 injection may be your best option for ensuring optimal B12 levels since just eating more likely won’t yield the results you’re looking for.
A B12 injection is also a quick, easy, cost-effective way of making sure you’ve got all the B12 you need without having to think about taking a supplement.
This is not an exhaustive list of all the benefits and functions of B12, and you should always consult your healthcare provider to discuss whether any supplement is appropriate for you, and to determine appropriate dosing. If you’d like to learn more about how B12 can play a role in your health, reach out to me here.