Vitamin B12 Support For Women

A member of the B family of vitamins, B12 is an essential nutrient necessary for red blood cell production and the health of the nervous system. While both sexes require B12, it is vital for certain aspects of women's health, especially with regard to pregnancy, lactation, mood and the prevention of anemia. A variety of dietary sources supply B12, though it is also available through nutritional supplements and injections. If you are currently on a prescription medication, be sure to consult your physician prior to taking a nutritional supplement.

B12 and Women's Health

The National Institutes of Health recommend that healthy adult women intake at least 2.4 mcg of B12 on a daily basis. In addition to helping to maintain the health of the nervous system and blood cells, B12 is also vital to the creation of DNA, the genetic material found in all cells. In its contribution to making DNA, B12 is believed to play a role in preventing cancer, and part of its metabolic function serves to protect against the risk of cardiovascular disease. A review of recent studies on the linkages between vitamin B12 and breast cancer incidence conducted by the Linus Pauling Institute at Oregon State University indicate that B12 deficiencies are associated with an elevated risk for breast cancer.

Pregnancy and Lactation

During pregnancy and lactation, women require greater amounts of B12. B12 helps to support fetal development and prevent against neural tube defects that result in malformations in the brain and spine. When breastfeeding, nutrients pass directly from the mother to the infant, and in order to support healthy growth, women should increase their daily intake to 2.8 mcg.

B12 and Anemia

Anemia is a condition in which you do not have enough red blood cells to carry oxygen to your tissues, which leaves you feeling weak and exhausted. Anemia is more common among women than men because of the blood loss caused by menstruation and the blood volume changes resulting from pregnancy. As a woman, receiving an adequate level of B12 helps to prevent anemia and associated feelings of fatigue.

B12 and Depression

According to the Society for Women's Health Research, depression and other affective disorders are two to three times more common among women than men. As an essential nutrient for maintaining nervous system health, B12 has been linked to mood and depression. Research reviews conducted by the Linus Pauling Institute point to strong connections between vitamin B12 deficiencies and heightened risk of depression. A 2005 study published in the "Journal of Psychopharmacology" suggests that B12, in combination with folic acid, may be useful in supporting mood and treating depression.

Sources of B12 Support

The best dietary sources of B12 are found in animal, fish and dairy products; however, numerous breakfast cereals and nutritional yeasts are also B12-fortified. If you are a vegetarian or vegan, you are at a greater risk for a B12 deficiency. Be sure to examine the nutritional content of cereals and grains to check whether the product is fortified. Almost all multivitamins and all B-complex supplements contain B12. Although supplements provide doses in excess of your daily requirements, the National Institutes of Health state that with the exception of certain drug interactions, high levels of B12 are not harmful to health.