Vitamin B12, also called cobalamin, is part of the B vitamin group, which helps the body convert food to energy. This vitamin helps the body make DNA and RNA, and interacts with other vitamins to help make healthy red blood cells. It also helps with iron functioning, and plays a role in immune functioning and mood, says the University of Maryland Medical Center. This vitamin is mostly found in animal foods and byproducts, and most people obtain adequate amounts through their diet, but vegetarians may need to take a supplement. Before using vitamin B12 supplements, talk with your health care provider to see if it is necessary and appropriate for you to do so.
Lowered Risk of Depression
The Linus Pauling Institute states that studies have found that up to 30 percent of individuals hospitalized with depression were deficient in vitamin B12. Other studies have found that individuals with a B12 deficiency were more likely to be depressed than non-deficient individuals. Although the exact reasons are not clear, there seems to be a connection with the chemical S-adenosylmethionine, or SAMe. According to the Linus Pauling Institute, B12 and folate synthesize SAMe, which helps regulate neurotransmitters related to depression.
Heart Health
Homocysteine, an amino acid, can increase the risk of heart disease when levels are elevated. The National Institutes of Health Office of Dietary Supplements explains that vitamin B12 is involved in regulating homocysteine levels, along with folate and vitamin B6. If you do not consume enough B12, homocysteine levels can rise to dangerous levels and increase the risk of cardiovascular disease. Study results have been mixed, and more research needs to be done to establish conclusive evidence.
Cognitive Functioning
There may be a link between vitamin B12 deficiency and dementia, says the Office of Dietary Supplements. Elevated homocysteine levels have been linked to Alzheimer's disease and dementia, and low levels of B12 have been associated with cognitive decline, according to the Office of Dietary Supplements. Study results have been mixed, and the Linus Pauling Institute says that long-term vitamin B supplementation needs to be studied to see if these vitamins can protect against dementia.
Other Health Benefits
A lack of vitamin B12 has been linked to fatigue, and ensuring you consume enough of this vitamin can help maintain energy levels. The University of Maryland Medical Center states that more studies need to be done with individuals with chronic fatigue syndrome, to see how vitamin B12 affects them. The Linus Pauling Institute adds that a deficit of vitamin B12 can lead to an increased risk of damage to DNA, as well as altered methylation of DNA, both of which can increase the risk of cancer. Consuming enough vitamin B12 may help mitigate this, but further research is needed.
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