Unless you're a strict vegetarian or have an underlying disorder that prevents adequate absorption of nutrients from the foods you eat, you're probably receiving enough vitamin B12 through dietary sources. Some conditions can hamper your ability to consume enough B12, thus leading to health problems. Nevertheless, it's important to supply your body with enough of this crucial nutrient.
Definition
Vitamin B12 is a water-soluble vitamin that's present in many foods commonly consumed by most Americans and is crucial to a number of life-supporting biological functions. Your body needs vitamin B12 to properly form red blood cells, which carry oxygen to your organs and tissues. Vitamin B12 is also necessary in the synthesis of deoxyribonucleic acid, or DNA, the material that contains the genetic information that determines cell function. Your nervous system, which conveys messages from your brain to the other areas of your body, also depends on vitamin B12 to function properly.
B12 and Brain Function
The fact that B12 is involved in maintaining a healthy nervous system speaks to its importance in the functioning of your brain, which is the control center of your nervous system. Nutritional deficiencies can affect the brain's ability to function optimally. B12 is associated with the formation of serotonin, an important neurotransmitter that is closely linked to mood. Vitamin B12 deficiency has been associated with dementia, and in 2008, Oxford University researcher Anna Vogiatzoglou published research that found that B12 deficiency is associated with brain shrinkage in senior citizens.
Causes of Deficiency
Strict vegans do not eat any animal products, and B12 does not exist in plant-based food sources, so vegans are at risk of B12 deficiency if they do not take B12 in supplement form, or eat foods that are fortified with B12. Chronic alcoholics, patients who have undergone gastrointestinal surgery, and people with disorders that prevent the adequate absorption of nutrients are also at risk for B12 deficiency.
Dosages
B12 is found in animal food sources such as meat, fish, poultry, dairy products and eggs. If you eat a typical American diet, you're probably getting adequate amounts of B12. As you age, your body might produce less intrinsic factor, an enzyme necessary for the proper absorption of B12. If you have a condition that prevents you from absorbing enough B12 from the foods you eat, a supplement can help make up for the shortfall. MedlinePlus says 2.4 mcg of B12 is the recommended dietary allowance for most adults, with pregnant and lactating women requiring slightly higher amounts.
References
- MedlinePlus: Vitamin B12
- "Neurology"; "Vitamin B12 Status and Rate of Brain Volume Loss in Community-Dwelling Elderly"; Anna Vogiatzoglou et al; June 2008
- American Dietetic Association: Good Mood Foods to Fight Winter Blues
- Office of Dietary Supplements: Vitamin B12
- MedlinePlus: Anemia -- B12 Deficiency
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