Vitamin B12 is part of the B vitamin family. The B vitamins are water soluble, which means that what is not used immediately by the body is excreted in the urine. The New York Times Health Guide states that unlike the other B vitamins, vitamin B12 can be stored in the liver for a long time. Vitamin B12 is available in certain food sources, such as meat, dairy and eggs. If you are a vegetarian, or don't consume these foods in high amounts, you should take a vitamin B12 supplement to prevent a deficiency. According to the National Institutes of Health Office of Dietary Supplements, the DRI (dietary reference intake) suggested for vitamin B12 is 2.4 mcg (micrograms) for those age 14 or older. There are many benefits to making sure you consume adequate amounts of vitamin B.
Prevent Heart Disease
A study in a 2009 edition of the medical journal "Clinical Chemistry and Laboratory Medicine" states that a low level of vitamin B12 in the blood is associated with elevated levels of homocysteine. Homocysteine, according to the American Heart Association, is an amino acid that can damage the lining of the arterial walls, which contributes to atherosclerosis and heart disease. Not only are elevated homocysteine levels related to heart disease, but a study in the May 13, 2004 issue of the "New England Journal of Medicine" says they are also associated with the risk of osteoporosis and fractures in the elderly. Adequate intake of vitamin B12 can help moderate levels of homocysteine.
Fight Depression
The Linus Pauling Institute reports that many patients hospitalized with depression exhibit a deficiency of vitamin B12. They also report a study that shows that the elderly, with a deficiency of vitamin B12, are 70 percent more likely to develop depression than those who have normal levels of the vitamin. The reason for this is unclear, but it could be related to the fact that vitamin B12 plays a key role in maintaining the central nervous system, according to the National Institutes of Health.
Prevent Cancer
Vitamin B12 is needed in the body in order for folate (vitamin B9) to be used for producing healthy DNA. The Linus Pauling Institute states that DNA damage is a risk factor for cancer. Breast cancer is listed as being particularly affected by vitamin B12 levels; those with low levels have almost double the risk of developing breast cancer as those with normal levels.
Prevent Anemia
One of the most important functions of vitamin B12 is its role in the production of red blood cells. Without a sufficient amount of red blood cells, oxygen can not be efficiently delivered throughout the body and anemia can develop. According to the National Institutes of Health, mature red blood cells are necessary to prevent anemia, and without vitamin B12, red blood cells do not develop properly.
While vitamin B12 is available in food sources, it can also be added to the diet with liquid supplements or pills. If your doctor feels you have a deficiency of vitamin B12, he may recommend B12 injections.
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