Vitamin B12 is an important nutrient.Essential for the functioning of various systems in the body Especially the brain, nervous system, and red blood cell production. IncludingDNA stabilization At the cellular level, vitamin B12 also plays a role inControlling homocysteine levels (Homocysteine) which is related to inflammation of blood vessels, risk of heart disease and stroke.Vitamin B12 deficiency can lead to health problems. In the short term, it can cause problems such as fatigue and memory loss, and in the long term, it can cause problems such as stroke and neurological diseases. Therefore, understanding the sources, benefits, and ways to maintain normal vitamin B12 levels is at the heart of preventative medicine and anti-aging medicine.

What is vitamin B12?

Vitamin B12 or cobalamin is a water-soluble vitamin that is essential for

• DNA and red blood cell formation
• Functioning of the nervous system
• Cellular Energy Metabolism (Methionine Cycle)
• Control of blood homocysteine levels

Vitamin B12 in natural foodsIt is usually attached to animal protein. When eaten, itHydrochloric acid must be used. and sufficient gastric protease To separate vitamin B12 first so it can be absorbed into the body.

Health Benefits of Vitamin B12

Getting enough vitamin B12 affects your health in many ways, such as:

• Energy booster: Helps the body produce energy from burning food.
• Boost immunity: Helps produce white blood cells that play a role in protecting against infection.
• Care for the nervous system: Prevents nerve and brain degeneration
• Prevent cardiovascular disease: Control homocysteine levels, a risk factor for heart disease.
• Anti-aging: Reduce the risk of dementia and Alzheimer's disease.

Sources of vitamin B12

Our bodies cannot synthesize vitamin B12 on their own. We need to get it from food or dietary supplements. Food sources rich in vitamin B12 include:

• Red meat, such as beef and pork
• Fish such as salmon, mackerel, and tuna
• Poultry such as chickens and ducks
• Dairy products such as milk, cheese, and yogurt
• egg
• Supplements, such as multivitamins or foods fortified with vitamin B12, such as cereals and cereal drinks.

Groups at risk for vitamin B12 deficiency

Although most people get vitamin B12 from the foods they eat, certain groups of people may be at higher risk of vitamin B12 deficiency, including:

• People with chronic digestive problems: Such as chronic dyspepsia, which results in reduced absorption of vitamins and nutrients.
• Elderly (over 50 years old): As we age, our body absorbs less vitamin B12, which is combined with a reduced food intake or avoidance of meat.
• People who regularly take stomach acid reducing medications: Antacids decrease the amount of acid in the stomach, which prevents vitamin B12 from being properly broken down from food.
• People who have been vegetarian or vegan for a long time (more than 2 years): Since vitamin B12 is found abundantly in animal products, it is important to supplement with vitamin B12 appropriately.
• Diabetic patients who take Metformin for a long period of time: There is a high chance of developing a vitamin B12 deficiency, so it is important to get a blood test and take appropriate vitamin supplements.

Framingham Offspring Study (2000) It was found that even the working-age group (aged 26–49 years) had a B12 deficiency rate similar to that of the elderly. [1]

4 dangerous signs when your body lacks vitamin B12

If the body lacks vitamin B12, it may manifest through a variety of physical and neurological symptoms, which can be divided into 4 main groups of symptoms as follows:

1. Chronic fatigue and anemia
   • Easily tired, fatigued for no apparent reason
   • Muscle weakness
   • Anemia causes pale face and rapid heart rate.
2. Emotional and memory problems
   • Feeling depressed or depressed
   • Attention deficit or problems with thinking, analyzing, and making decisions
   • May have memory loss or develop into dementia.
3. Peripheral nervous system symptoms
   • Numbness or tingling in the hands and feet
   • Facial neuralgia
   • Staggering or having problems with balance
4. Oral and skin problems
   • Pale tongue, sore tongue, or glossitis
   • Have mouth sores or blisters on the lips (Cold sore)
   • Pale, yellowish skin that looks dull

Diseases associated with Vitamin B12 deficiency

1. Pernicious Anemia

Immunity Destroys parietal cells in the stomach, reducing acid secretion. Decreased absorption of vitamin B12 (Malabsorption) is insufficient for red blood cell production. Leading to anemia Which, in addition to the symptomschronic fatigueIn addition to the lack of oxygen at the cellular level, there may also beNeurological symptoms For example, you may hear strange sounds in your ears (Tinnitus). [3]

2. Brain and cognitive decline

B12 deficiency affects thinking, memory, cognition, and brain performance. (Cognitive functions) It is also associated with neurodegenerative diseases such as dementia and Alzheimer's, and is associated with higher levels of Homocysteine. [5] Supplementing vitamin B12 deficiency in people can help improve cognitive function in patients. [6]

3. cardiovascular disease

Elevated homocysteine levels are also an important independent risk factor for cardiovascular disease. [7] Which is a disease thatHas the highest mortality rate today Although various prevention trials have come to different conclusions regarding vitamin B supplementation for the prevention of major cardiovascular events and the reduction of total mortality rate,  But the American Heart Association concludes that there is sufficient evidence to support the use of B vitamins to reduce the risk of cardiovascular disease. (The American Heart Association has concluded that the available evidence is adequate to support a role for B vitamins in reducing cardiovascular risk) [7]

4. Nervous system disorders

Vitamin B12 deficiency makeNeurological symptoms occurAvailable in a variety of formats, including:Numbness in the hands and feet from neuropathy (Peripheral Neuropathy) Pain in the 5th facial nerve (Trigeminal Neuralgia) or even strange facial nerve pain in various locations and symptoms (Isolated Facial Neuralgia), including dull pain (Dull Pain), sharp shooting pain (Sharp Shooting) and pain that moves and changes places (Fleeting). [4]

Vitamin B12 level test

Blood vitamin B12 testing (Serum B12 Level) is a commonly used method, but its accuracy is not very high because it cannot clearly tell whether the body has enough B12 at the cellular level.

In addition, even the level check Homocysteine This will give a clearer picture, but it is not specific to vitamin B12 deficiency. It can also be caused by folate or vitamin B6 deficiency. The most reliable and accurate method is to check the levels.Organic acid Methylmalonic acid Because it reflects the true functioning of cells (Functional indicator of tissue level deficiency) [8,9]

Recommended daily intake of vitamin B12

As per the advice ofNational Institutes of Health (NIH) The recommended daily intake of vitamin B12 is:

• Adults aged 19 and over: 2.4 micrograms per day
• Pregnant women: 2.6 micrograms per day
• Breastfeeding women: 2.8 micrograms per day

For those at risk of vitamin B12 deficiency For example, the elderly, those with absorption problems, or those who follow a strict vegetarian diet may need to take vitamin B12 supplements orConsult a specialist for further advice on choosing the right supplement dosage for each individual.

Benefits of Vitamin B12 in Preventive Medicine

Vitamin B12 plays an important role in promoting health and preventing disease, including:

• Helps slow down aging: Reduce the risk of Alzheimer's disease and dementia
• Boost energy and reduce stress: Helps the body produce energy and relieve fatigue.
• Strengthen immunity: It plays a key role in the production of white blood cells that help protect against infection.

Helps reduce the risk of cardiovascular disease: Reduces blood levels of homocysteine, a risk factor for heart disease.

Getting adequate and consistent vitamin B12 can significantly improve your long-term quality of life.

so Maintaining proper Vitamin B12 levels not only helps boost energy and immunity, But it still plays an important roleLong-term prevention of neurodegenerative diseases, heart disease and blood vessels

If you have risk factors, you should have regular checkups and consult your doctor for appropriate treatment.

Phramongkutklao Hospital (3rd floor, Building A)

• Phone number: 092-9936922
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References:

1. Plasma vitamin B12 concentrations related to intake source in the Framingham Offspring Study, The American Journal of Clinical Nutrition (2000).
2. B12 Deficiency: A Look Beyond Pernicious Anemia, The Journal of Family Practice (2007).
3. Tinnitus as a presenting symptom in Pernicious Anemia, Ann Otol Rhinol Laryngol (1979).
4. Facial Neuralgia may be link to vitamin B12 deficiency, Neurology Review (2009).
5. B-Vitamins and Prevention of Dementia, The Proceedings of The Nutrition Society (2008).
6. Cognitive impairment and Vitamin B12, International Psychogeriatrics (2012).
7. Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart Association Nutrition Committee. Circulation (2006).
8. Cobalamin and Folate Evaluation: Measurement of Methylmalonic acid and Homocysteine VS Vitamin B12 and Folate, Clinical Chemistry (2000).
9. Measurement of Methylmalonic acid, Homocysteine and Methionine in Cobalamin and Folate deficiencies and Homocysteinurea, Tidsskr Nor Laegeforen (2008).