Vitamin B12: Essential Nutrient, Important Marker and How to Know if You’re Getting Enough
Vitamin B12 plays crucial role in several bodily functions. But determining whether you have enough of this vital nutrient can be tricky. Let’s explore the complexities of assessing vitamin B12 status and what levels to aim for.
Understanding Vitamin B12
Vitamin B12 is unique in a few ways. This complex vitamin can’t be produced by the body and must be obtained through our diet. Good sources include animal products:
meat, dairy products, and eggs.
The body needs Vitamin B12 for red blood cell formation and brain function. It aids in building DNA and, crucially for vegans and vegetarians, plays a role in the process that turns food into usable energy.
Testing for Vitamin B12 Levels: A Matter of Interpretation
While a simple blood test can measure Vitamin B12 levels, interpreting the results requires careful consideration.
A simple blood test for “total vitamin B12” measures both active and inactive forms of the vitamin in the blood. Not all of the measured vitamin B12 is readily available for the body to use. A measure called holotranscobalamin (Holo-TC) is considered a more accurate marker as it specifically reflects truly active Vitamin B12.
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The vitamin’s role as a cofactor for certain reactions means that even when B12 levels appear normal in a blood testbamte, a deficiency may still exist.
Determining Adequate Vitamin B12 Levels
Metabolic expert and author of
”
Nutrients:
The Practical Guide”, Dr. Helena Orfanos-Boeckel outlines questions to ask when assessing B12 adequacy.
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* **Vitamin B12 in serum:**
Reference Range: 200 – 2000 pg/ml,
with a target value of >1000 pg/ml
* **Holotranscobalamin:**
Reference range: >37.5-150 pmol/l,
with a target value of > 100 pmol/l
* **Long-term maintenance:** Ideally, serum B12 levels should fall between 700 and 900 pg/ml, indicating sufficient stores. This applies to individuals following
traditional dieting patterns ; vegans or those on strict vegetarian diets may
require tailored targets.
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## Vitamin B12: Are You Getting Enough?
**(Intro Music)**
**Host:** Welcome back to ”Healthy Living.” Today, we’re diving into the world of essential nutrients, focusing on Vitamin B12. Joining me is Dr. Emily Carter, a registered dietitian and nutrition expert. Dr. Carter, welcome to the show!
**Dr. Carter:** Thanks for having me!
**Host:** Let’s start with the basics. Why is Vitamin B12 so crucial to our health?
**Dr. Carter:** Vitamin B12 is truly a multitasker! It plays a vital role in forming red blood cells, which carry oxygen throughout our body. It’s also essential for maintaining healthy nerve cells and brain function. And, as you mentioned, it’s particularly important for vegans and vegetarians as it helps convert food into energy. [[1](https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780)]
**Host:** Interesting. Now, you mentioned it’s essential for vegans and vegetarians. Why is that?
**Dr. Carter:** That’s right. Since Vitamin B12 is primarily found in animal products like meat, dairy, and eggs, those following plant-based diets need to be particularly mindful of getting enough. They might need to consider fortified foods or supplements.
**Host:** Testing for Vitamin B12 deficiency seems straightforward – just a blood test, right?
**Dr. Carter:** It is that simple, but there’s a catch. A “total vitamin B12” test doesn’t tell the whole story. It measures both active and inactive forms of the vitamin, so a seemingly normal result might still indicate a deficiency.
**Host:** So, how can people know for sure if they’re getting enough B12?
**Dr. Carter:** It’s best to talk to your doctor about your diet and any potential risk factors. They can order more specific tests if needed, and together you can create a plan to ensure you’re getting enough of this essential nutrient.
**Host:** Great advice. Dr. Carter, thank you so much for shedding some light on this important topic.
**Dr. Carter:** My pleasure, always happy to help people stay informed about their health.
**(Outro Music)**