Vitamin B12 is a nutrient that helps maintain brain and blood health, according to the US National Institutes of Health (NIH).
In addition, it contributes to the formation of deoxyribonucleic acid (DNA), the genetic material present in all cells. It also helps prevent megaloblastic anemia, a blood disorder that causes tiredness and weakness.
To consume the recommended amounts of vitamin B12, you have to eat a variety of foods such as:
- Fish, meat, poultry, eggs, milk and other dairy products.
- Clams and beef liver are some of the best sources of vitamin B12.
- Some breakfast cereals, nutritional yeasts, and other fortified food products have added vitamin B12.
It is also found in multivitamin and multimineral supplements, B-complex supplements, and supplements that only contain vitamin B12, and it usually comes in a form called cyanocobalamin.
Other common presentations are adenosylcobalamin, methylcobalamin and hydroxocobalamin. This vitamin is also available in a form that dissolves under the tongue (called sublingual vitamin B12). Research studies have not shown that one form of supplement is better than another.
The amount of this vitamin that supplements contain is highly variable. Some provide doses of vitamin B12 much higher than recommended, such as 500 mcg or 1,000 mcg, although the body only absorbs a small percentage of this amount.
However, the consumption of vitamin B12 will depend on age, according to the institute:
- Babies up to 6 months: 0.4 mcg
- Babies 7 to 12 months: 0.5 mcg
- Children 1 to 3 years: 0.9 mcg
- Children 4 to 8 years old: 1.2 mcg
- Children 9 to 13 years old: 1.8 mcg
- Adolescents 14 to 18 years old: 2.4 mcg
- Adults: 2.4mcg
- Pregnant women and adolescents: 2.6 mcg
- Breastfeeding women and adolescents: 2.8 mcg
regarding how often it is recommended to take vitamin B12, the Online Information Center for Authorized Medicines (Cima) of the Spanish Agency for Medicines and Health Products (Aemps), indicated that “In prevention and treatment of vitamin B12 deficiency, it is generally recommended: one capsule a day for eight weeks and one capsule a week as a maintenance dose”.
In any case, before doing so, the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person, since high doses of vitamin B-12 , such as those used to treat a deficiency, can cause the following:
- Headache.
- Nausea and vomiting.
- Diarrhea.
- Fatigue or weakness.
- Tingling sensation in the hands and feet.
On the other hand, according to Mayo Clinic, A non-profit organization dedicated to clinical practice, education and research, studies on the use of vitamin B12 for specific activities and conditions have shown the following:
- Diseases of the heart and blood vessels. Researchers previously believed that vitamin B12 in combination with folic acid (vitamin B9) and vitamin B-6 might prevent heart and blood vessel disease by lowering levels of an amino acid in the blood (homocysteine). However, studies show that combining these vitamins does not appear to reduce the risk or severity of cardiovascular disease and stroke.
- Dementia. Vitamin B12 deficiency is associated with dementia and low cognitive function, but it is not clear whether vitamin B12 supplements can help prevent or treat dementia.
- athletic performance. Unless you have a vitamin B12 deficiency, there is no evidence that vitamin B12 supplementation improves energy or makes you a better athlete.
