Alcohol affects the absorption of nutrients in your body. Vitamin B-12 is a water-soluble vitamin, but it is stored in small amounts in the body. Excessive alcohol consumption cannot only deplete your B-12 stores, it may even affect how well it is absorbed and used. Check with your doctor if you are concerned about the level of B-12 in your body. He can suggest if a supplement or injection is right for you.
Alcohol Absorption
Alcohol is not broken down and metabolized like food is. Instead, it travels directly to the bloodstream, says Dr. Michaele P. Dunlap of Oregon Counseling. Approximately 20 percent of the alcohol you consume is absorbed into the blood in the stomach and the remaining 80 percent enters the bloodstream in the small intestine. Your body works hard to dilute alcohol to expel it from the body. This puts a strain on your entire gastrointestinal tract, especially the stomach and small intestine, where vitamin B-12 is broken down and absorbed.
Function of B-12
Vitamin B-12 is essential for red blood cell formation, normal neurological function and synthesis of DNA, the genetic material found in all cells. It is a complex nutrient bound to protein in food. Hydrochloric acid and gastric protease in your stomach release B-12 from protein, allowing it to combine with intrinsic factor. At this point, it is absorbed in the ileum, a part of the small intestine, says the National Institutes of Health Office of Dietary Supplements. Excessive alcohol consumption can destroy the function of the enzymes in your stomach that release B-12. Additionally, long-term use of alcohol may permanently damage parts of your small intestine, decreasing your ability to absorb B-12.
Proper Dosage
For optimal health, you need 2.4 mcg of vitamin B-12 daily. Since the body stores small amounts of B-12 in the liver, consuming this organ provides large amounts. A 3 oz. serving of beef liver has approximately 48 mcg of B-12. Clams are another rich source -- 3 oz. contain 34.2 mcg. Fortified breakfast cereal may have as much as 6 mcg per 1-cup serving. Additionally, 3 oz. of salmon provides 4.9 mcg, beef contains 2.4 mcg per 3 oz., yogurt has 1.4 mcg per cup and a large egg provides .6 mcg.
B-12 Deficiency
Your body's ability to absorb and use B-12 depends on the damage caused by alcoholism. If the enzymes in your stomach aren't working properly, you may have a B-12 deficiency, known as B-12 anemia. This type of disorder causes a low red blood cell count. Red blood cells are essential to carry oxygen to cells, tissues and organs. Having B-12 anemia can cause diarrhea, fatigue and pale skin, reports Medline Plus, a National Institutes of Health online health resource. In severe cases, you may experience depression, numbness and loss of balance.
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