Introduction
As a UK registered pharmacist with years of experience, I am frequently asked questions on vitamin B12, a vitamin often misunderstood and its true importance highly undervalued.
The following guide will address some of the most common questions I am asked about vitamin B12.
What Is Vitamin B12?
Vitamin B12 also known as Cobalamin, belongs to the B-vitamin family. It has many roles in the body like helping your body make healthy red blood cells, turn food into energy and keeps your nervous system working properly. Vitamin B12 is not made in the body unlike some nutrients, so you must get it from your diet or supplements.
What Foods Contain Vitamin B12?
Vitamin B12 is naturally found in animal-derived foods such as meat, fish, eggs, and dairy products. If you don't eat these foods regularly or not at all, it can be difficult to get enough, which explains why B12 deficiency is common in vegans and vegetarians.
How Important Is Vitamin B12?
Vitamin B12 is an essential vitamin that helps to support your energy levels, nervous system function, and plays a key role in making healthy red blood cells.
Vitamin B12 deficiency is common in the UK and often goes unnoticed. Many people don't realise their levels are low until symptoms begin to affect how they feel day to day, such as ongoing tiredness, low energy, or difficulty concentrating.
Is Vitamin B12 Needed for Energy?
Vitamin B12 and Energy Production
Yes, vitamin B12 plays an important role in how your body produces energy.
Inside your cells are tiny structures called mitochondria, often described as the "powerhouse" of the body. Vitamin B12 take part in the metabolic pathways that occur in the mitochondria to produce ATP, which is the body's main source of energy.
Vitamin B12 is also essential for making healthy red blood cells which carry oxygen around the body. When deficiency occurs, red blood cells don't form properly and subsequently oxygen transport is reduced, leaving you feeling tired, weak, or short of breath.
What Are the Benefits of Vitamin B12?
Vitamin B12 supports several important functions in the body. It contributes to:
• Normal energy-yielding metabolism
• Normal functioning of the nervous system
• Normal homocysteine metabolism
• Normal psychological function
• Normal red blood cell formation
• Normal function of the immune system
• The reduction of tiredness and fatigue
What Are the Symptoms of Vitamin B12 Deficiency?
Common symptoms include:
• Rapid breathing or shortness of breath
• Feeling weak
• Pins and needles
• Headaches
• Problems with memory, understanding and judgment
• Psychological problems
You can find more of the symptoms on the official NHS website (https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms)
Who Is Most at Risk of Vitamin B12 Deficiency?
Certain groups of people are at a greater risk of deficiency, these include:
• Vegans and vegetarians, (due to less animal-derived food in diet)
• Older Adults (the body's ability to absorb B12 can decline with age)
• Certain medications (such as metformin or stomach acid reducing medication can affect how B12 is absorbed from food)
• Individuals with gastrointestinal conditions (nutrient absorption can be affected)
You should speak to your GP or Pharmacist if you think you have a deficiency or are experiencing symptoms.
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#en57
What Are the Different Forms of Vitamin B12?
Hydroxocobalamin
Hydroxocobalamin is usually given as an injection by your GP. It goes directly into your body, where it gets converted into the active forms of B12.
Cyanocobalamin
Cyanocobalamin is a man-made form of Vitamin B12 and is commonly prescribed in the UK. It is effective, but it must be converted by the body into active forms before it can be used.
Methylcobalamin and Adenosylcobalamin
These are the biologically active forms of Vitamin B12. Methyl cobalamin is mainly for nervous system and brain function whereas adenosyl cobalamin is primarily for energy production. They are the forms your body uses to directly carry out B12's functions hence why supplements that contain a combination of active forms such as B12 duo are becoming increasingly popular.
What Vitamin B12 Supplements Are the Best to Buy?
As a water-soluble vitamin, higher doses of B12 in standalone products are generally the preferred choice, as your body will absorb what it needs and any excess is excreted. You won't find these higher doses in multivitamins.
Combination products containing the bioactive and natural forms of vitamin B12, (methyl cobalamin and adenosyl cobalamin) are also becoming increasingly popular, as these are the forms your body uses directly to carry out B12 functions.
It is also important to note that not all Vitamin B12 supplements are suitable for vegans. Choosing a product that is clearly labelled vegan-friendly can help ensure it aligns with your dietary preferences.
If you're looking for a vitamin B12 supplement that meets these criteria, you may wish to consider Vitamin B12 DUO.
Disclaimer: This is not personal medical advice. Always speak to your GP or pharmacist if you have symptoms of deficiency or are unsure which supplement is right for you.