Major Benefits Of Vitamin B12 And About Its Deficiency!

Do you suffer from anemia, fatigue, depression or frequent falls? Have you been diagnosed with Alzheimer’s, dementia or multiple sclerosis? Could it be vitamin B12 deficiency? Yes, this can be true. Because several research studies suggested that vitamin B12 deficiency may be associated with various diseases ranging from anemia to multiple sclerosis. Now you might be excited to know more about vitamin B12 right?? Ok then follow me. Here I gave you some information about vitamin B12 and the problems associated with vitamin B12 deficiency.

What is Vitamin B12?

Vitamin B12 is a water soluble vitamin that is essential for your metabolism. This vitamin generally aids in the formation of natural red blood cell regeneration process in the body and also assists in the maintenance of nervous system.

Facts About Vitamin B12

Vitamin B12 (cobalamin) plays a vital role in normal functioning of nervous system, brain and blood formation. It is generally involved in the metabolism of every cell in the body. Vitamin B12 mainly affects the regulation and synthesis of DNA, synthesis of fatty acids and energy production. The chemically related compounds of vitamin B12 are

• Methylcobalamin (mecobalamin)
• Cyanocobalamin
• Hydroxocobalamin
• Adenosilcobalamin

These compounds have similar molecular structure and all possess vitamin B12 activity.Vitamin B12 is biosynthesized from bacteria (which generally produce hydroxocobalamin) and conversions into different forms of vitamin takes place in human body.

Vitamin B12 Deficiency Dangers

Vitamin B12 itself was discovered during the investigation of pernicious anemia, a disease condition that destroys epithelial cells in the stomach that secrete intrinsic factor. This intrinsic factor is necessary for vitamin B12 absorption. If vitamin B12 levels are slightly lower than normal, it shows symptoms like fatigue, depression and poor memory. It can also cause symptoms of mania (irritable mood) and psychosis. Vitamin B12 deficiency majorly cause due to inadequate dietary intake. It can also occur due to improper absorption of vitamin B12. Therefore, those who consume high amounts of vitamin B12 may still experience deficiency. Vitamin B12 deficiency occurs frequently among elder people, caused primarily by “food-cobalamin malabsorption” (inability to release vitamin B12 from food or its binding proteins) and “pernicious anemia”. The “Institute of medicine” suggested that 10 to 30% of older people may be unable to absorb vitamin B12 from regular diet, it is advisable for those 51 years old and older to intake B12-fortified foods (adding vitamins and minerals to food) or B12 supplements to meet the daily requirements. Vitamin B12 deficiency can be easily treated by long term supplementation of vitamin B12. The recommended dietary intake of vitamin B12 for an adult is 2 to 3 µg per day.

Vitamin B12 Rich Foods

Vitamin B12 is rich in most animal derived foods such as

• Fish
• Shellfish
• Poultry
• Milk products
• Eggs
• Meat (especially liver)

B12 fortified foods are also the sources of vitamin B12, although they cannot be regarded as true sources. Some of the vitamin b12 foods are

• Breakfast cereals
• Fortified energy bars
• Fortified soy products
• Fortified nutritional yeast

 Vitamin b12 tablets are also available in the market whenever you find any vitamin b12 deficiency symptoms. They are quick and if taken under control they work for the improvement of body.

Health Benefits of Vitamin B12

#1. Cognitive Function

Vitamin B12 helps to improve cognitive (thinking and awareness) function. A research study suggests that B12 supplementation improves cognitive function in elder people suffering from neurological impairment (nervous system disorders). #2. Alzheimer’s Methylcobalamin helps to prevent the onset of many age-related cognitive diseases such as Alzheimer’s by minimizing the brain cell death.

#3. Sleep

Several studies suggest that methylcobalamin is an effective treatment to improve quality of sleep in night shift workers and those with restless nights and frequent nighttime awakenings.

#4. Homocysteine Level

Methylcobalamin helps to balance the homocysteine levels when supplemented along with vitamin B6 and folic acid. Homocysteine is a key factor for the progression of osteoporosis (porous bones), atherosclerosis (hardening of arteries) and even heart attacks.

#5. Multiple Sclerosis

Multiple sclerosis patients have a defect in utilization of vitamin B12. A study has shown that oral administration of 60mg methylcobalamin per day improved sensory nerve function in multiple sclerosis patients by nearly 30%.

Alpha Lipoic Acid – An Ultimate Antioxidant

Alpha lipoic acid (ALA) is a powerful antioxidant found naturally in our diet. It is known to have biochemical properties like B-vitamins and hence used in various nutritional supplements. Alpha lipoic acid is both water soluble and fat soluble, so that it can enter each cell of the nerves and protects from damage. Alpha lipoic acid is present in

• Heart
• Liver
• Kidney
• Spinach
• Garden pea
• Tomato
• Sprouts
• Rice bran

But the availability of lipoic acid in dietary sources is very low. Therefore supplementation of ALA is essential for health benefits.

How Alpha Lipoic Acid Can Help You?

#1. Cardiovascular Disease

A research study suggest that alpha lipoic acid may reduce the risk of cardiovascular disease by controlling the factors related to it such as LDL oxidation, plaque formation, blood lipid profiles and hypertension.

#2. Nerve Damage

Alpha lipoic acid helps in the treatment of peripheral neuropathy (nerve damage), a condition caused due to diabetes, thyroid disease, alcoholism and kidney failure.

#3. Depression

A research study suggests that alpha lipoic acid helps to improve the sensory symptoms associated with diabetic polyneuropathy such as anxiety and depression.

#4. Alzheimer’s

The antioxidant activity of alpha lipoic acid shows positive effects on oxidative stress and energy depletion which are the main risk factors for Alzheimer’s disease.

#5. Brain Damage

It can cross the blood-brain barrier (separation between blood and brain extracellular fluid) and can easily pass into the brain and protects the brain and nerve tissue from free radical damage.

#6. Aging

The powerful antioxidant activity of alpha lipoic acid helps as anti-aging and anti-inflammatory. It is easily absorbed through skin and acts as a free radical fighter in the cells. It helps to reduce free lines and wrinkles on skin.

#7. Back Pain

A study suggest that taking alpha lipoic acid supplements along with superoxide dismutase (a powerful antioxidant enzyme) can be used as an analgesic, which helps in treating the conditions like lower back pain. Possibly effective for

• Burning mouth syndrome (burning sensation in mouth)
• Metabolic syndrome (combination of medical disorders)
• Prevent migraine
• Prevent organ dysfunction
• Wound healing

Folic Acid?

Folic acid (folate) is a water soluble B vitamin which can’t be synthesized or stored in the body. Hence, it is important that we should consume folic acid from regular diet to meet the daily requirements. A Lack of dietary folate causes folate deficiency. Folate deficiency mainly causes neural tube defects in pregnancy women and anemia.

Symptoms of Folate Deficiency

Some symptoms of folate deficiency are

• Tiredness
• Fatigue
• Headache
• Diarrhea
• Loss of appetite
• Behavioral disorders

Sources of Folic Acid

Dark green vegetables are the rich foods of folic acid.

• Spinach
• Cauliflower
• Lettuce
• Cabbage
• Egg yolk
• Broccoli
• Peas
• Lentils

Many fruit such as papaya and kiwi are also abundant in folic acid.

Health Benefits of Folic Acid

#1.Blood Folic acid supplementation along with vitamin B12 helps in the synthesis of blood cells and aids the rapid cell growth and division. #2. Pregnancy Folic acid supplementation before planning pregnancy helps to prevent neural tube defects. #3. Gene Synthesis Folic acid is very essential for RNA and DNA synthesis which are essential for gene and protein synthesis. #4. Heart Attack Folic acid decreases the homocysteine levels and helps in the prevention of atherosclerosis and heart attacks. #5. Memory Folic acid helps to enhance the memory power and also reduce the risk of Alzheimer’s disease and age-related macular degenerative. #6. Vision Folic acid supplementation along with vitamin B12 helps to improve your vision as you age. #7. Cancer Several research studies suggest that high dietary folate intake reduces the risk of colorectal cancer and prostate cancer. So, friends maintain your regular diet with adequate levels of vitamin B12, alpha lipoic acid and folic acid to get rid of the diseases associated with their deficiencies. Share this information with your friends and family members and make them conscious about their vitamin deficiencies.