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Vitamin B12: The Essential Nutrient Your Child Might Be Missing
Micronutrient deficiencies in children can have severe consequences for health. In particular, low levels of vitamin B12 can compromise the immune system and impact a child’s growth and development.
Large clinical surveys in the US and UK suggest that around 6% of those aged 60 years and under are deficient in B12. [1]
This article will explain why B12 is so important for babies and children, and how a deficiency can have serious health consequences. We’ll also explain why supplementing with vitamin B12 benefits children who cannot obtain this vital nutrient from their diet.
Why vitamin B12 is essential for children
B12 vitamin benefits go well beyond many other nutrients. This powerful vitamin plays an integral role in DNA synthesis, methylation reactions, and maintenance of genomic stability. In children, Vitamin B12 is essential for brain development, neural myelination, and cognitive function.
Folate, vitamin B12, and iron play crucial roles in erythropoiesis (formation of new blood cells). [2] Erythroblasts are made in the bone marrow and are an intermediate in the initial stage of red blood cell formation. They require folate and vitamin B12 for proliferation during their differentiation.
B12 is also key to the methylation process that converts folic acid to active folate. It is also required for producing methionine synthase, which in turn is required for the production of S-adenosylmethionine (SAMe). SAMe is a vital methyl donor for neurotransmitter synthesis and cellular maintenance. [3]
A child’s B12 status during their first year of life is largely dependent on how much B12 they received while in the womb. In fact, one of the main causes of vitamin b12 deficiency in children is being breastfed by mothers who are also B12 deficient. [4]
Babies and children who don’t receive enough B12 during their early years are at higher risk of poor cognitive development due to reduced function of the central nervous system. Deficiency in early childhood is a major cause of neurodevelopmental delay and regression. [5]
It should also be noted that children can be low in B12 and still have normal vitamin B12 levels without showing the typical symptoms of megaloblastic anemia or neuropathy.
Symptoms of vitamin B12 deficiency
A vitamin B deficiency in children (under 19 years) is defined as a serum B12 value of < 229 pmol/L or a MMA value > 0.26 to 0.29 ųmol/L. [6]
However, only around 1–2% of an oral dose of B12 is absorbed through the gut, which means supplements containing the ‘recommended dosage’ will not provide anywhere near the desired amount. A higher dose is therefore essential. Studies show that high oral doses of vitamin B12 supplements are as effective as B12 injections when it comes to restoring low levels. [7]
Symptoms of vitamin B12 deficiency in children will usually appear between the ages of two months to 12 months. [8]
Severe B12 deficiency can lead to megaloblastic anemia, in which red blood cells are too large, abnormally shaped, and low in number. This can be life-threatening in children.
Neurological abnormalities (including regression and/or seizures) can also result from prolonged B12 deficiency.
Severe symptoms may include:
• Delay or regression of developmental milestones
• Loss of appetite or difficulties with feeding
• Hyperirritability
• Failure to thrive
• Hypotonia (decreased muscle tone)
• Lethargy
Early signs may include:
• Pallor (pale skin)
• Jaundice (yellowing of the skin and whites of the eyes)
• Bruising
(Note: If your Google searches have left you wondering, “Can vitamin b12 deficiency be a sign of cancer?”, you’ll be relieved to know that no, it is not. However, B12 deficiency can develop during cancer treatment, and may increase the risk of gastric cancer in adults.)
Food sources of vitamin B12
Humans cannot make vitamin B12 in the body - we need to source it from food or supplements.
Because Vitamin B12 is made by bacteria that live in the soil, the only dietary source of B12 for humans is from animal products. Animals acquire their B12 by eating plants that grow in this soil, or (in the case of fish) from phytoplankton that have a symbiotic relationship with bacteria.
It’s vital to include plenty of vitamin B12 foods in your child's diet. Red meat, fish, shellfish, poultry, eggs, and dairy products are the richest sources.
(Note: If your Google searches have left you wondering, “Can vitamin b12 deficiency be a sign of cancer?”, you’ll be relieved to know that no, it is not. However, B12 deficiency can develop during cancer treatment, and may increase the risk of gastric cancer in adults.9)
Food sources of vitamin B12
Humans cannot make vitamin B12 in the body - we need to source it from food or supplements.
Because Vitamin B12 is made by bacteria that live in the soil, the only dietary source of B12 for humans is from animal products. Animals acquire their B12 by eating plants that grow in this soil, or (in the case of fish) from phytoplankton that have a symbiotic relationship with bacteria.
It’s vital to include plenty of vitamin B12 foods in your child's diet. Red meat, fish, shellfish, poultry, eggs, and dairy products are the richest sources.
The best food sources of B12 include:
Liver
Clams
Fish: salmon, trout, tuna
Lean beef
Dairy: Greek yogurt, milk
Eggs
Chicken breast
Vegan and vegetarian families are at higher risk of B12 deficiency due to a lack of B12 in the diet. A systematic review of 40 research studies found that the prevalence of deficiency among infants in vegetarian families is around 45%, and up to 33% in children and adolescents. Deficiency among pregnant women ranged from 17-39%, depending on the trimester. [10]
Vitamin b12 foods for vegetarians may include fortified cereals, nutritional yeasts, and non-dairy milks. However, fortified foods typically provide only small amounts of dietary B12, and usually in the cyanocobalamin form (which is synthetically made and not the ‘active’ form). In addition, the B12 content may be denatured by light and heat, and is unlikely to support overall needs.
It should also be noted that B12 levels take around two years to become seriously depleted, and won't be restored by short-term changes in the diet. Maintaining healthy B12 levels therefore requires eating plenty of B12-rich foods every day.
Supplementing with vitamin B12
If your child has a B12 deficiency or is at risk of deficiency due to a plant-based diet, supplementation is crucial. Supplements can help reduce risks to their short-and long-term health, provided they are accompanied by foods rich in vitamin b12.
Supplementary vitamin b12 for kids is available in the form of tablets, pills, powders, and liquids. In extreme cases, vitamin b12 injections may be necessary.
Vegetarian or vegan mothers who are breastfeeding will need to supplement with B12 to provide enough for herself and her child. The recommended B12 vitamin dosage for breast-feeding mothers is 2.8 mcg a day. [11]
It’s highly recommended that you talk to your health professional about the best vitamin B12 supplement for your needs. An excellent option is Methyl-Life® B-Methylated-II, which contains both L-Methylfolate and Methylcobalamin, the active form of B12. Folate works alongside B12 to support healthy methylation and nervous system support, and is recommended for all pregnant or breastfeeding women to prevent cognitive abnormalities. [12]
Children can start taking B12 supplements from around a year old. The recommended dosage for ages 1-3 years is 0.9mcg, ages 4-8 years is 1.2mcg, and 9-13 years is 18 mcg. [13]
Sublingual forms of B12 are an even better option as the highly vascular tissue of the mucous membrane in the mouth allows the vitamin to be absorbed directly into the bloodstream.
This is why Methyl-Life’s® Chewable Methylated Multivitamin is in a chewable form. It’s also popular with kids as it tastes good enough to be a treat! Best of all, it contains both active folate (as L-Methylfolate) and active B12, plus a wide range of highly bioavailable cognitive nutrients. Talk to your health professional about the appropriate dosage for your child.
The takeaway
Children must have vitamin B12: it’s that simple. B12 is a vital part of the processes that contribute to their development, especially the development of their brain and nervous system.
Including plenty of B12-vitamin foods in a child’s diet is essential, and this alone should be enough to support their needs. However, moms and children who eat vegan or vegetarian diets will need extra support in the form of B12 supplements. It’s highly recommended that vegan or vegetarian families talk to their healthcare practitioner about a vitamin B12 supplement if they have any concerns about their child's Vitamin B12 intake.
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295116/
2. https://pubmed.ncbi.nlm.nih.gov/15189115/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798916/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9607322
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8140678/
6. https://pubmed.ncbi.nlm.nih.gov/10966896/
7. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8140678
9. https://www.ncbi.nlm.nih.gov/books/NBK441923/
10. https://pubmed.ncbi.nlm.nih.gov/24667752/
11. https://www.ncbi.nlm.nih.gov/books/NBK534419
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/
13. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Updated On: August 25, 2023
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What's the Right Vitamin B12 Dosage for Older Adults?
Vitamin B12 deficiency is common among older people, affecting an estimated 10%-15% of people over60. This is often due to malabsorption issues such as gastritis and pernicious anemia.
Although general guidelines recommend a dosage of just 2.4mg per day for people over 14, this amount may not account for absorption issues affecting older people.
This article will discuss the risks of B12deficiency in older age groups and the serious consequences this can have for both short- and long-term health. We will explain how to identify a B12deficiency and the best options for treatment.
Between 10-30percent of people over 50 produce too little stomach acid, often due to atrophic gastritis and reduced secretion of pepsin by the gastric mucosa. This reduces the ability to absorb B12 from food. Low acid may also cause bacterial overgrowth of the stomach and small intestine. These bacteria may then bind to vitamin B12 for their own use.
Pernicious anemia is also more prevalent in older age groups and reduces intrinsic factor required for B12 absorption. Disorders and surgery to the gastrointestinal system may also reduce absorption.
A B12 deficiency can have severe health implications for older people. If untreated, the nervous system can suffer progressive damage, especially the nerves outside the brain and spinal cord.
Hematological changes may include:
Pancytopenia(reduced red and white blood cells and platelets)
Macrocytosis(enlarged red blood cells)
Hypersegmentationof neutrophils (a sign of megaloblastic anaemia)
Hypercellularbone marrow (abnormally high numbers of cells)
Older adults with B12 deficiency are also at higher risk of cardiovascular diseases such as atherosclerosis and thrombotic events. This is due to elevated homocysteine resulting from inadequate B12 in the homocysteine-methionine conversion process.
Neuropsychiatric manifestations resulting fromB12 deficiency may include paraesthesia, weakness, gait abnormalities, and cognitive or behavioral changes. It has been shown that low serum vitamin B12is associated with a higher risk of cognitive impairment. Low B12is also significantly higher in people with Alzheimer’s disease.
Older adults may also suffer irreversible loss of neurological function. Severe symptoms due to nerve damage may last for months or years and may be permanent. Loss of mental function caused by vitaminB12 deficiency is unlikely to return after treatment.
Many of the initial symptoms of vitamin B12deficiency are associated with anemia. These include fatigue, lightheadedness, muscle weakness, pallor, shortness of breath, and difficulty hearing and walking.
Damage to the spinal cord can lead to loss of sensation and/or ataxia (loss of muscle coordination). Other signs of B12 deficiency may include weight loss, poor reflexes, mild depression and confusion, hallucinations, and changes in personality and mood.
At present, there is no consensus or guideline for diagnosing B12 deficiency. Diagnosis is often based on clinical symptoms, low B12 test results, and elevated homocysteine or methylmalonic acid. A patient's response to treatment can also contribute to a diagnosis.
Treatment of vitamin B12 deficiency or pernicious anemia consists of high doses of vitamin B12 supplements. Regular blood tests are then required to ensure B12 level returns to normal.
People with severely low B12 levels or neurological symptoms will usually be treated with B12 intramuscular injections. These may be self-administered and are given daily or weekly for several weeks until the vitamin B12 level returns to normal. Injections are then given once a month or until the cause of the deficiency can be corrected.
B12 is created by bacteria that colonize the gut, which means its natural form is only present in animal products such as milk, cheese, eggs, and organ meats.
Organ meats: liver, kidney, heart
Shellfish: clams
Meat: beef, pork, poultry
Fish: trout, salmon, tuna
Dairy products: unsweetened yogurt, milk,cheese
Eggs
Fortified cereals, bread
Food sources are unlikely to restore a deficiency due to the inability to absorb food-bound B12. The bioavailability of vitaminB12 from food also varies by the type of food source and by an individual’s capacity of intrinsic factor.
Because a large proportion (up to 30%) of adults aged 50+ have a higher risk of malabsorption due to gastrointestinal disorders and/or poor stomach acid, it is recommended that they meet the RDA (Recommended Dietary Allowance) for vitamin B12 with supplements. B12 is reported to be about 50% more bioavailable in dietary supplements than in food sources.
Successful treatment and management of a deficiency may require lifelong oral supplementation or periodic intramuscular injections.
Cyanocobalamin is most often used in B12supplements, and high doses (1mg) are required because the lack of intrinsic factor requires absorption by passive diffusion from the gut.
However, the three naturally-occurring forms ofB12 (Methylcobalamin, Hydroxocobalamin, and Adenosylcobalamin) are shown to improve vitamin B12 status more effectively in lower doses than cyanocobalamin.
A meta-analysis found that supplementing with oral B12 in 2000 mcg doses daily and 1000 mcg doses initially daily and then weekly/monthly may be as effective as intramuscular administration in providing short-term hematological and neurological benefits in patients with B12 deficiency.
Those aged 50+ should be aware of their higher risk of developing B12 deficiency and the implications for their long-term health. The recommended intake of 2.4mg may not be sufficient to maintain healthy levels of this crucial nutrient.
Vitamin B12 deficiency can have serious and potentially irreversible consequences, particularly in terms of neurological function. Although it is advisable to focus on eating plenty of B12-rich foods, malabsorption issues mean that food alone may not be enough to restore and maintain adequate levels.
Severe deficiency will require intramuscular injections to correct anemia and/or prevent neurological complications. However, oral supplementation with active forms of B12 may also be highly effective in restoring B12 levels.
Updated On: September 20, 2022
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Hydroxocobalamin Vs. Methylcobalamin for MTHFR: Which is Better?
Those with an MTHFR genetic mutation are often at a higher risk of B12 deficiency and need to supplement.
Hydroxocobalamin and methylcobalamin are two natural forms of B12 shown in clinical studies to improve vitamin B12 status. These forms are bioidentical to those that occur naturally in the human body and in animal foods.
This article will compare hydroxocobalamin and methylcobalamin and discuss how each may benefit those with an MTHFR genetic mutation. We will also explain which form of B12 may be suitable for someone with MTHFR.
Methylcobalamin is one of the two natural and bioactive coenzyme forms of vitamin B12 (the other is adenosylcobalamin). It is the most abundant form in human plasma and is also present naturally in foods.
Injectable methylcobalamin is no longer available in the US. Oral forms are widely available as prescription or OTC. l
Methylcobalamin is synthesized by probiotic bacteria, including Propionibacterium freudenreichii sbsp shermanii, or certain strains of lactobacilli, such as Lactobacillus lechmanii.
Methylcobalamin is the principal form of circulating vitamin B12 and can cross the blood-brain barrier without biotransformation. It is often preferred over cyanocobalamin, a synthetic B12 compound which occurs only in trace amounts in the body due to cyanide from smoking or other sources.
Methylcobalamin is essential for the normal metabolism of folate. Without methylcobalamin, folate cannot be used effectively by the body, which can lead to B12 deficiency, anemia, nerve damage, disruptions in cell division, and more.
Vitamin B12 is essential for neuronal function, red blood cell formation, DNA synthesis, and myelin integrity. It is also primarily involved along with folate in hematopoiesis and the development of the brain during childhood.
Methylcobalamin is an essential coenzyme in the homocysteine-methionine conversion process, which is often compromised in those with MTHFR mutations. It is the cofactor for the enzyme methionine synthase, which is required for the remethylation of homocysteine to methionine.
Methionine is a precursor of S-adenosylmethionine (SAM), an important methyl group donor. SAMe provides methyl groups for over 100 methylation reactions, making it essential for detoxification, the regulation of enzymes and genes, protecting nerves, and synthesizing neurotransmitters.
Hydroxocobalamin (also known as vitamin B12a) is a manufactured form of injectable vitamin B12. In clinical settings, hydroxocobalamin is and used to prevent and treat macrocytic anemia associated with vitamin B12 deficiency.
Hydroxocobalamin is a precursor of methylcobalamin and adenosylcobalamin, the two bioactive coenzyme forms of vitamin B12. To be used by the body, hydroxocobalamin is converted to either methylcobalamin or 5-deoxyadenosyl cobalamin.
Hydroxocobalamin is retained in the blood for longer than synthetic forms of B12 (cyanocobalamin) and binds more firmly to the TC II transport protein than cyanocobalamin or 5-deoxyadenosylcobalamin. One study found that the mean amount of hydroxocobalamin retained in the body 28 days aftertreatment was greater than that of cyanocobalamin.
Transcobalamins are the main serum transport protein that delivers hydroxocobalamin to the tissues, ensuring the body’s stores are optimally replenished after deficiency.
In the UK, hydroxocobalamin is the main treatment for vitamin B12 deficiency. It is also used to treat cyanide poisoning as it reacts with cyanide to form cyanocobalamin.
People with MTHFR mutation(s) have limited 5-methyltetrahydrofolate (5-MTHF) activity, which is required for the remethylation of homocysteine to create methionine. Vitamin B12 is also required as a cofactor in this process. Methylation is impaired without methylcobalamin and 5-MTHF, resulting in lower levels of SAMe and neurotransmitters and higher levels of homocysteine.
Both hydroxocobalamin and methylcobalamin have benefits for those with MTHFR genetic mutations.
B12 injections are no longer available in the US.
As the precursor to methylcobalamin and adenosylcobalamin, hydroxocobalamin is useful for the management and treatment of vitamin B12 deficiency and elevated homocysteine levels.
Methylcobalamin accounts for 90% of the total cobalamin level in the cerebrospinal fluid (CSF), which indicates its pivotal role in the nervous system. It works alongside methylfolate to produce SAMe and ensure adequate methylation.
Both folate (vitamin B9) and B12 serve as coenzymes in one-carbon metabolism. Folic acid/vitamin B9 is not a substitute for methylcobalamin.
A folate deficiency can result if methionine is left inactive due to a lack of vitamin B12. A lack of methionine may then lead to hyperhomocysteinemia and low SAMe, the main methyl donor for the central nervous system. Folate deficiency and vitamin B-12 deficiency have been linked to cognitive impairment and mental illness.
MTHFR mutations are commonly associated with low levels of active folate and B12 within the body, which converts homocysteine to methionine and numerous other methylation processes. People with an MTHFR mutation are advised to supplement with both nutrients in their active, methylated forms to ensure optimal uptake.
L-methylfolate is the active form of folate which can bypass the MTHFR mutation.
A 2015 comprehensive review of vitamin B12 metabolism stated that no advantage was demonstrated in using one of the B12 forms over another, except one related to cost.
Several studies have recommended a combination of all three active forms of B12 for treating B12 deficiency. Supplementing with methylcobalamin, hydroxocobalamin, and adenosylcobalamin means both coenzyme forms are obtained.
Vitamin B12 and folate are both crucial for proper methylation in the body and its many downstream processes. For this reason, Vitamin B12 and folate should be taken together, especially in the case of an MTHFR mutation.
Hydroxocobalamin and methylcobalamin are both natural and active forms of B12 that are commercially available as supplements. Clinical studies show that these forms are successful in restoring B12 in the body.
L-methylfolate is the only form of folate that can bypass the MTHFR mutation and be used alongside B12 for methylation processes.
Methyl-Life’s® B12 Complete is one of the few OTC supplements that contains all three active forms of B12: methylcobalamin, adenosylcobalamin, and hydroxocobalamin. This combination has been recommended for achieving faster clinical results following a B12 deficiency. It may also offset genetic polymorphisms involving B12 metabolism and related pathways.
Methyl-Life® also offers a comprehensive Methylfolate range with dosages of 2.5mg, 5mg, 7.5mg, and 15mg. For ultimate convenience, the unique B-Methylated-II contains both L-Methylfolate (3mg) and Methylcobalamin (3.75mg) to support daily Vitamin B12 and folate needs.
Updated On: March 27, 2022
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Sounds easy, right?
Unfortunately, we’ve found that doctors do not necessarily have all the information about what the different forms of B12 are, which genes and genetic mutations benefit most from which forms, and how B12 gets converted within the body.
As part of our commitment to bringing you up-to-date information regarding MTHFR, we’re here to help you understand which form of B12 you may tolerate best.
There are 3 types of B12 that are considered extremely beneficial to the body:
methylcobalamin, hydroxocobalamin, and adenosylcobalamin
Yet, the most common form of B12 is actually a form called cyanocobalamin, which it is not very active or beneficial to the body because of its cyanide content and low absorption rate. The reason it doesn’t absorb well is that the body first has to convert it into hydroxocobalamin, which itself has to then be converted into both adenosylcobalamin and methylcobalamin. Especially if the body has genetic mutations, these conversions don’t happen well. As a result, the body cannot absorb or use the nutrient as effectively.
Because of their difficulty converting cyanocobalamin all the way through this process, it is often assumed that people with an MTHFR deficiency require supplementation of the methylcobalamin type of B12. But it’s actually a bit more complicated.
Your MTHFR status does not determine the type of B12 that’s best for you.
Here’s a well-known fact: methylfolate and methylcobalamin work together synergistically along the methylation cycle pathway. So, most doctors and nutritionists are currently saying that a methylcobalamin supplement would be beneficial for individuals with MTHFR deficiency. However, it doesn’t necessarily follow that if you tolerate methylfolate well you’ll tolerate methylcobalamin well.
So, what does this mean for you?
If you have your 23andme genetic test results, you can use those to guide you as you try the different B12 forms and see how well they do for you. For example, since our founder, Jamie, has a number of mutations in all of the B12 absorption genes (COMT, MTR, MTRR, VDR Taq), she actually needs all 3 types of B12.
The table below, developed by Dr. Amy Yasko (https://dramyyasko.com) helps folks determine their potential B12 needs based on their particular mutation status for COMT & VDR Taq:
COMT V158M | VDR Taq | B12 Types That Should Be Tolerated |
– – | + + (TT) | All 3 types of B12 |
– – | + – (Tt) | All 3 types of B12 with less Methylcobalamin |
– – | – – (tt) | Hydroxocobalamin and Adenosylcobalamin |
+ – | + + | All 3 types of B12 with less Methylcobalamin |
+ – | + – | Hydroxocobalamin and Adenosylcobalamin |
+ – | – – | Hydroxocobalamin and Adenosylcobalamin |
+ + | + + | Hydroxocobalamin and Adenosylcobalamin |
+ + | + – | Hydroxocobalamin and Adenosylcobalamin |
+ + | – – | Mostly Hydroxocobalamin |
Vitamin B12 deficiency is one of the most common ailments in adults today, affecting nearly 40 percent of people in the US.
Why is this a problem?
Vitamin B12 is crucial for many of the body’s most important functions. It’s required for the synthesis of DNA and RNA, hemoglobin production, energy production, and the maintenance of the nervous system. It also works with L-methylfolate to lower homocysteine in the methylation cycle.
Folate (vitamin B9) is most useful to the body in its active form, L-methylfolate. L-methylfolate is essential for energy production and healthy red blood cell production. Folate enhances brain health, protects against birth defects, lowers homocysteine, and supports healthy pregnancy outcomes.
Vitamin B6 is an enzymatic co-factor required for more than 140 biochemical reactions in the body. It’s especially important for breaking down amino acids into neurotransmitters including serotonin, dopamine, and γ-aminobutyric acid (GABA)
Together, these three nutrients are essential for breaking down homocysteine. Homocysteine is a naturally-occurring amino acid created when your body metabolizes the amino acid methionine. Methionine is what your body needs: it’s involved in building proteins and producing the antioxidant glutathione (your body’s greatest antioxidant), as well as the molecule SAMe.
But if the body is lacking in B12, B6, or folate, homocysteine won’t be recycled’ back into methionine. Over time, excess homocysteine levels can lead to cardiovascular disease.
Methylfolate b12, L-methylfolate B6 and methylcobalamin (B12) are the active forms of these nutrients that your body can use immediately. Methylfolate and methylcobalamin work together along the methylation cycle pathway to convert homocysteine and produce the compounds your body needs.
Visit: Methyl-Life® Vitamin B12 Blog for more info.
Vitamins are a group of essentialmicronutrients that arerequiredfor maintaining normal cell function, growth, reproduction, development and various metabolic functions in our bodies.Although vitamins are needed in very small quantities, our diet must contain them so that the above mentioned critical functions can be seamless.Generally, vitamins are classified as fat-soluble or water-soluble types.The 13 essential vitamins are listed below.
Of these vitamins, eight of them belong to the vitamin B class often referred to as B complex, which includes vitamins B1, B2, B3, B5, B6, B7, B9 and B12. Vitamin B complex together with vitamin C are known as the water-soluble vitamins which are typically peed out when you get an excess of them (so considered less concerning when taking larger doses), while vitamins A, D, E and K are the fat-soluble vitamins which require you to be more careful so as not to get an excess build-up of them in your body.
The food sources of vitamin B12 are fish, meat, eggs, organ meats such as liver and kidney, poultry, shellfish, milk and milk-derived products, as well as fortified foods like breads, cereals and boxed milks (i.e. soymilk). Vegetarian food contains only a very miniscule amount of vitamin B12. Plants do not absorb cobalamins from the soil.
As a result, vegetable sources essentially do not have vitamin B12.However many bacteria and algae do produce cobalamins. Consuming milk, dairy and soy products in large quantities would be mandatory just to attain the daily B12 requirement because the occurrence of vitamin B12 is very low in milk and soy products (so this is not considered the best option for B12 absorption). Besides natural sources, fortified foods can be considered to get a source of vitamin B12 into one’s diet.
Vitamin B12 exists in four different forms such as cyanocobalamin, methylcobalamin, adenosylcobalamin, and hydroxocobalamin (the chemical structures of the different forms of vitamin B12 are displayed in figure 1 below). Of these four forms, all of them except cyanocobalamin, are bioactive, easily absorbed, and able to positively affect health.
Cyanocobalamin, however, isthe opposite and not so easily absorbed. All four of these forms contain cobalt metal atoms and thus collectively are referred to as cobalamins. Cobalamin consists of a heme-like planar corrin ring structure where four pyrrole nitrogens are coordinated to the central cobalt atom.
Methylcobalamin occurs naturally in the body and assists in producing red blood cells, DNA and takes part in other physiologic functions. It is known to actively participate in the methylation cycle in the body, as well as support folate and methionine metabolism.
It can be found in injection form or as an oral dietary supplement (look for a sublingual or chewable source that you can put under your tongue to dissolve for optimal absorption). It’s been determined through recent studies that intra-muscular and oral B12 absorption are both equally effective for the body.
Figure 1. Different forms of Vitamin B12 and their chemical structures
Adenosylcobalamin, an unstable molecule, exists naturally, is required for energy metabolism, and is harder to find in vitamin B12 supplements (it is more rare and expensive). It is often used by athletes in sports recovery.
Another natural form of vitamin B12 is hydroxycobalamin (or hydroxocobalamin), it’s considered the most well-tolerated form of all the active cobalamins. It’s also known for helping pernicious anemia. It is produced by the bacteria present in the digestive tractand is also available in both injectable and oral forms (the easiest way to take it is in a chewable/sublingual tablet – put it under the tongue for maximum absorption).
Hydroxycobalamin not only has its own mechanism of action within the body as a scavenger of nitric oxide, but it is also readily converted into the active forms, adenosylcobalamin and methylcobalamin, inside the body.
Cyanocobalamin is an artificial form of vitamin B12 containing a cyanide molecule that can be converted into the active form, hydroxocobalamin once inside the body, but only by some people. Many have genetic mutations on theMTR (methionine synthase) and MTRR (methionine synthase reductase) SNPs (single nucleotide polymorphisms) who can’t make this conversion very well and it affects the absorption of cobalamin in the body.
Age | Estimated average requirement (mcg) | Recommended nutrient intake (mcg) |
---|---|---|
0–6months | 0.32 | 0.4 |
7–12 months | 0.32 | 0.5 |
1–3 years | 0.7 | 0.9 |
4–8 years | 1.0 | 1.2 |
9–13 years | 1.5 | 1.8 |
>14 years & Adults | 2.0 | 2.4 |
Pregnant women | 2.2 | 2.6 |
Breast–feeding women | 2.4 | 2.8 |
If you’re vegan or vegetarian, you’ve probably been told that you have an even higher risk of being deficient in certain nutrients, especially B12. One of the reasons for this is that B12 is only found in animal sources.
But even those who eat plenty of meat and eggs may be low in this essential nutrient. In fact, if you’ve been feeling tired, depressed, or just generally out of sorts, there’s a good chance your B12 levels are already sub-par.
In the US, deficiency in most of the B vitamins is now very low (<1% of the population) due to the fact that these vitamins have been added to cereal grain products for decades.
But B12 remains the predominant B vitamin deficiency.
Well, yes and no.
Taking B12 supplements is a great way to top up your B12 levels - but ONLY if you take the right one!
There’s a huge range of supplements on the market these days. Some are great, and some may be completely ineffective. Some may even be harmful.
And just to make things even more confusing, there’s a lot of so-called information on the internet about what happens when you overdose on B12.
First things first: when you take the right B12, the risk of overdosing is almost non-existent. Let’s explain why.
No matter what age you are - or how healthy you are - you need all eight B vitamins every day for your body to function properly. These vitamins are referred to as the B complex, and comprise of thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate (B9) and vitamin B12.
Each of the B complex vitamins shares certain cellular coenzyme functions and are often found in the same foods.
The most important job of the B complex is in the catabolic process of generating energy within cells. For example, the active forms of thiamine, riboflavin, niacin, and pantothenic acid are particularly important as coenzymes in cellular energy production.
Thiamine, biotin and vitamin B12 also have special roles in the mitochondrial metabolism of glucose, fatty acids and amino acids, which are vital components of the citric acid cycle. Together, they help your body break down glucose (blood sugar) and create energy in the form of ATP molecules. Without ATP, your heart, brain, and other crucial organs would not be able to function.
It’s for this reason that being deficient in any one of the B vitamins can have severe consequences on your daily energy levels, brain function, cardiovascular function, and your mood.
Like the other Bs, Vitamin B12 plays an important role in energy production, the formation of red blood cells, and the synthesis of fatty acids. It works closely alongside vitamin B9 (also called folate) to help make red blood cells which are required for carrying oxygen to all parts of your body.
But there are many reasons that set B12 apart from every other vitamin.
Vitamin B12 is referred to as cobalamin because it’s the only known vitamin that has the form of the metal “cobalt” and still reacts with humans, plants, and animals. Cobalt gives Vitamin B12 its natural red color.
While the other eight B vitamins are made by plants, B12 is made by bacteria in the gut of ruminant animals. Ruminants acquire vitamin B12, through a symbiotic relationship with the bacteria present in their stomachs. This is why humans can only source B12 from foods (such as fish, meat, poultry, eggs, milk products) or supplements.
B12’s unique composition means it’s bound to the protein in food. For us humans, that means we need something called intrinsic factor in order to absorb and use B12 properly. Intrinsic factor is a glycoprotein made by the parietal cells lining the stomach. Our stomach releases hydrochloric acid during digestion, which then releases B12 from protein so it can combine with intrinsic factor. This makes it possible for B12 to be absorbed later on in the ileum of the small intestine.
A lack of intrinsic factor means impaired uptake of vitamin B12, which can result in a B12 deficiency.
B12 works alongside folate and vitamin B6 to lower concentrations of homocysteine. Homocysteine is an amino acid that is an intermediate in the production of two other amino acids, methionine and cysteine. Although homocysteine is naturally present in our bodies, elevated levels of homocysteine in the blood has been associated with an increased risk of cardiovascular disease and stroke.
Methionine is synthesized from homocysteine, which has been linked to many neurodegenerative diseases. A high level of homocysteine can lead to brain damage and poor cognitive function. The synthesis of methionine thus prevents the accumulation of this harmful amino acid in the brain.
In addition, B12 is vital for the maintenance of the myelin sheaths that cover and protect the nerves of the central and the peripheral nervous system. This covering ensures fast and effective nerve-impulse transmission. Damage to the myelin sheath due to B12 deficiency typically results in neurological problems later in life.
Sufficient vitamin B12 is required for methylation, which is necessary for the production of serotonin as well as other monoamine neurotransmitters and catecholamines. High serum levels of homocysteine and low serum levels of B12 are associated with poor cognitive function, cognitive decline and dementia. Folate and B12 work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.
Recent studies have shown that B12 supplementation could play an important role in the treatment of mood disorders, particularly when combined with SSRIs.
Symptoms of B12 deficiency usually start slowly and get worse over time. However, it’s also possible to have symptoms of B12 deficiency without having anemia, or to be low in B12 but have no symptoms. This means many people don’t realize they’re low in B12 until their health is compromised.
Low B12 often leads to low red blood cell production, which in turn can lead to poor energy levels and fatigue. In serious cases, B12 deficiency can contribute to neurological symptoms such as mood disorders, anxiety, and/or nerve pain. Research has shown a fundamental link between low B12, low folate, and major depression.
This is the most important part of the whole matter. Improving your B12 status comes down to the TYPE of B12 you take.
The recommended daily amount of vitamin B12 for adults is 2.4 micrograms. However, the key is absorption. You might be taking a multivitamin that contains the recommended amount of B12, but if your body can’t absorb it (for any of the reasons mentioned above), you won’t reap any of the benefits.
Vitamin B12 plays an important role in the cell's metabolism. Our body needs vitamin B12 to maintain the functioning of the nervous system, the health of the red blood cells, and to synthesize nucleic acids (our genetic material).
B12 is also involved in the metabolism of homocysteine, which is associated with cardiovascular diseases when levels are high in our blood. Like most vitamins, B12 can´t be synthesized by our bodies, thus we must get it from food or supplementation.
The problem is some people don´t consume enough B12 to meet their needs. Other´s simply can´t absorb it, no matter how much they intake.
This can be due to pernicious anemia, reduced levels of stomach acidity, intestinal disorders or even genetic variants preventing enzymatic conversion.
For this reason, B12 deficiency is a common health problem, especially among elderly people. B12 deficiency affects between 2.5 and 26 % of the general population, depending on the definition used.
Most of the time, the cause of this deficiency is dietary inadequacy. That's why vegans, vegetarians, and individuals who cannot absorb Vitamin B12 may benefit from its supplementation, and from a diet containing B12-rich food.
Vitamin B12 is naturally found in animal products such as fish, meat, poultry, eggs, and milk. There are also fortified cereals available (however, watch out for the type or form of B12 used, if it’s cyanocobalamin, the likelihood is much lower than the body will be able to use it). And of course, there are B12 supplements.
B12 is bound to protein in food and requires release by gastric acid and pepsin in the stomach. Once it's free, it attaches to proteins in the saliva, and are transported to the small intestine where they bind to the intrinsic factor, a protein produced by the gastric cells. In the ileum, it's digested, and released in the bloodstream.
According to the National Institutes of Health (NIH), the recommended intake of vitamin B12 is 0.4 mcg for children, and 2.4 mcg for adults. Higher amounts may be necessary during pregnancy and lactation.
There are several reasons why a person's vitamin B12 may be low. This makes it more difficult to identify people susceptible to supplementation. Usually, this vitamin deficiency is caused by one or more factors.
There is no risk of an overdose when taking large amounts of vitamin B-12 such as 1000 mcg, because it is a water-soluble vitamin. Meaning the body will use the amount that it needs then the excess will be excreted through urine.
Vitamins are organic nutrients that are highly essential for maintaining growth, reproduction and various metabolic functions in our body, therefore vitamins are required to be present in our diet.
Vitamin B is a class of water-soluble vitamins consisting of eight members (Vit B1, B2, B3, B5, B6, B7, B9 and B12) which together are referred to as B complex. Vitamin B12 is a vital nutrient required to produce red blood cells, regulate the formation of myelin sheaths that shield the nerve cells of the nervous system and facilitate the synthesis of DNA.
Of note, vitamin B12 helps in the prevention of pernicious anemia, hence, it is otherwise known as “anti-pernicious anemia factor”. Vitamin B12 acts as a cofactor in two enzymes such as methionine synthase and methylmalonyl-coenzyme A mutase, which are critical enzymes in the production of SAMe (or S-adenosyl methionine), hemoglobin and catalytic intermediate by-products involved in fat and protein metabolism.
Vitamin B12 exists in four different forms, 3 bioactive and easily absorbed forms (methylcobalamin, adenosylcobalamin, and hydroxocobalamin) and 1 not so easily absorbed. All of these forms contain cobalt metal atoms and thus collectively are referred to as cobalamins.
Cobalamin consists of a heme-like planar corrin ring structure where four pyrrole nitrogens are coordinated to the central cobalt atom. Methylcobalamin occurs naturally in the body and assists in producing red blood cells, DNA and takes part in other physiologic functions. It is found in injections and oral supplements of vitamin B12.
Adenosylcobalamin, an unstable molecule, exists naturally, is required for energy metabolism, and is hard to find in vitamin B12 supplements.
Another natural form of vitamin B12 is hydroxocobalamin (or hydroxocobalamin), it’s considered the most well-tolerated form of all the cobalamins.
It is produced by the bacteria present in the digestive tract and is also available in both injectable and oral forms. Hydroxycobalamin is readily converted into the active forms, adenosylcobalamin, and methylcobalamin, inside the body.
Many have genetic mutations like MTR (methionine synthase) and MTRR (methionine synthase reductase) genetic variants who can’t make this conversion very well and it affects the absorption of cobalamin in the body.
Cyanocobalamin is cheap and the most common form of B12 found in oral, intramuscular, and intravenous vitamin B12 supplements.
Vitamin B12 is scarcely available in a vegetarian diet. Many bacteria and algae can synthesize cobalamins whereas plants do not absorb cobalamins from the soil and thus, there is little or no vitamin B12 in vegetable sources.
The presence of vitamin B12 is low in milk, dairy and soy products, so they must be consumed in large quantities to meet the daily requirement. Fortified foods are another way to get a source of vitamin B12 into one’s diet (however, it will be almost exclusively in the cyanocobalamin form, which is not well absorbed by most people).
And if we know anything in this day and age, it’s that a large majority of people have ‘gut dysbiosis’. Therefore, absorbing B12 can be almost impossible through the gut for many (especially for those who have genetic complications as well). This is why doctors recommend oral/sublingual routes with ‘active cobalamins’ – that way the mucous membrane under the tongue is leveraged as one of the most optimal ways to absorb cobalamin.
Age |
Estimated average requirement (mcg) |
Recommended nutrient intake (mcg) |
1-3 years |
0.7 |
0.9 |
4-8 years |
1.0 |
1.2 |
9-13 years |
1.5 |
1.8 |
>14 years & Adults |
2.0 |
2.4 |
Pregnant women |
2.2 |
2.6 |
Breast-feeding women |
2.4 |
2.8 |
A study has reported the high dose of 2,000 mcg daily oral cyanocobalamin is equal or superior to 1,000 mcg of cyanocobalamin IM injection administered every month for the treatment of vitamin B12 deficiency.
Another study has concluded that 1,000 mcg of oral cyanocobalamin each day in the beginning, later on the weekly dose and followed by monthly are equally effective as 1,000 mcg of IM cyanocobalamin.
Though with limited evidence for satisfactory haematological and neurological responses in patients with vitamin B12 deficiency, both the studies have shown equal efficacy of oral and IM injections.
It has been proved that 69% of 1,000 mcg IM cyanocobalamin has been recovered in the urine after 72 hours, whereas only 27% is found from the same dose of hydroxocobalamin IM injection.
It clearly explains the reason for the equal effectiveness of oral and IM injection of cyanocobalamin. However, a recent study demonstrated that 1,000 mcg sublingual cyanocobalamin preparations are sufficient and even superior to 1,000 mcg IM injections of cyanocobalamin.
The natural forms of vitamin B12- methylcobalamin, hydroxocobalamin, and adenosylcobalamin have been commercially available, and are preferred over cyanocobalamin because they are bioidentical forms occurring in human physiology and animal foods.
A comparative animal study on the effectiveness of methylcobalamin and cyanocobalamin supplementation has reported that urinary excretion of cyanocobalamin was 3 times higher than that of methylcobalamin.
Methylcobalamin supplementation also resulted in 13% more cobalamin storage in the liver than that of cyanocobalamin.
Another study has also reported lower tissue retention and higher urinary excretion from cyanocobalamin supplements as compared to methyl, hydroxy, and adenosylcobalamin.
Therefore, methylcobalamin is the least costly form of natural B12 available at present in most of the multivitamins and B-complex formulas.
The oral administration of 25 or 100 mcg of cyanocobalamin every day could only lower but did not normalize the MMA (mean methylmalonic acid) levels.
However, 1000 mcg daily dosing of cyanocobalamin was able to normalize the MMA concentrations in patients with pernicious anemia.
Another dose-finding trial study shows that the lowest daily dose of oral cyanocobalamin required to normalize the biochemical markers of mild vitamin B12 deficiency varies from 647-1,032 mcg in the elderly.
This dose is more than 200 times higher than the daily recommended dietary allowance for vitamin B12.
Megaloblastic anemia, a sign of either vitamin B12 and/or folate deficiency can be hidden by the ingestion of a large amount of folic acid, but the progressive damage to the nervous system may continue due to the ‘masked’ vitamin B12 deficiency.
Vitamin B-12 generally is a water-soluble vitamin essential for the conservation of a healthy nervous system and for the production of energy from fats and proteins. Also, Vitamin B-12 is critical for the synthesis of DNA at the time of cell division and so is particularly important for quick cell increase, such as blood cells.
Methylcobalamin, which is also called Methyl B-12 is easily absorbed and taken than other forms of B12. Methyl B-12 works great in nerve tissue and brain cells protection; advocates better sleep and lowers toxic homocysteine to the essential amino acid methionine.
What is Vitamin B-12 5000 mcg? It is a dietary supplement that works perfectly in boosting memory, attentiveness, and mental perception. When taken, it increases energy and promotes robust cognitive health.
As it is known that aging brings wear out and lose a bit of sharpness, especially when it comes to minds. Forgetfulness starts setting in things, and response to issues will not be as quick it used to be, then we are lethargic than before. However, something can be done about it.
B12 products from Methyl-Life have all active types of B12 that is obtainable today. B12 5000 mcg did not only available but has been readily made in the form that can be used instantly by the body without portending any day danger. There is no need for any conversion of B 12 because it is in already in bioactive forms that can be transformed into genes or enzymes, in this way, it will easy the cells. However, it should be noted that this conversion can be difficult for people with MTR, MTRR, COMT, and other gene defects.
Different elements in the B12 5000 mcg production function and directed towards distinct ailment in the body.
The above usefulness is the essential parts of Methyl-Life’s Vitamin B12 5000 mcg that makes it unique among other Vitamin B 12.
From the FDA’S website: “As part of a well-balanced diet that is low in saturated fat and cholesterol, Vitamin B12 may reduce the risk of vascular disease. FDA evaluated the above claim and found that, while it is known that diets low in saturated fat and cholesterol reduce the risk of heart disease and other vascular diseases, the evidence in support of the above claim is inconclusive.”
B 12 5000 mcg plays such a pivotal role in our neuropathy. Doctors use Methylcobalamin to treat diabetic neuropathy, peripheral neuropathy and amyotrophic lateral sclerosis to name a few. It helps us maintain a healthy energy level, which in turn helps metabolism. It helps maintain the health of our nervous system, which is necessary for adding quality to life. This is a great quality and necessary supplement that you can never go wrong ordering it.
Were you aware that vitamin B12 plays a major role in protecting your nervous system, building your genes and maintaining your metabolism? However, vitamin B12 is a water-soluble vitamin and it must be absorbed and consumed properly in order for it to function the right way in the body.
The recommendation for adult women is 2.5 micrograms every day. Women who are pregnant need around 2.6 micrograms every day and women who are nursing need around 2.8 micrograms a day.
Most women who live in the United States will more than likely receive enough vitamin B12, but there are several factors that must be considered to ensure the body absorbs enough of this vital nutrient.
When vitamin B12 is in food, it is attached to the protein, and it must be removed when it enters into the stomach with the help of gastric acid and an enzyme that is called pepsin. Once the vitamin is free from the food, another binding protein becomes attached to it. This binding protein helps to aid and protect the vitamin while it is on its way to the small intestine.
Intrinsic factors remove B12 from the binding protein so it can be absorbed into the blood.
In order for your body to adequately absorb vitamin B12, it is important that you have a healthy digestive system. Your body must also produce enough intrinsic factor. Inadequate B12 consumption and consuming too much alcohol can cause inflammation in the stomach or lower the levels of stomach acid secretion. This means that the absorption of the vitamin also decreases. As people age, these stomach acids also decrease.
Also Read: How Does the MTHFR Gene Affect Your Child's Health?
The best way to begin improving the absorption of vitamin B12 in the body is to consume protein including:
The vitamin is typically only found naturally in animal products. This means that vegans will need to supplement the super B complex. Supplements are not bound by proteins, so less stomach acid is required for the vitamin to be absorbed. If you consume more than the recommended amounts of alcohol, try to reduce consumption so the body will be able to readily absorb more vitamin B12.
If your body does not receive enough vitamin B12, it may lead to vitamin B12 deficiency. This deficiency could be the result of small secretions of the intrinsic factor, a surgery that affected part of the small intestine or low consumption of the vitamin. The symptoms related to deficiency can include:
Vitamins are essential for our brain to function normally. Each type of vitamin directly or indirectly contributes to the development of the human brain. Experts from all over the world consider vitamin B12 as the food for the brain. Lack of B12 may lead to anemia and cause damage to nerves in the brain. Also, a lack of this vitamin will cause blood disorders and weaken the heart. Because of this, we need to maintain the right amount of B12 in our bodies. Vitamin B12 5000 mcg supplements are an evolving area of interest for doctors and researchers. It’s worth learning more about the benefits we gain from this supplement:
All nutritional and dietary supplements are intended for special use and it is always important to consult with your doctor before using them. We, at Methyl-Life®, offer these supplements to help people obtain a better quality of life. Try us out. You can be assured of the quality and the excellent price we offer.
We all experience a little brain fog or fatigue every now and then. Sometimes this is due to a lack of sleep. Sometimes it’s stress. And sometimes, you can’t quite put your finger on it.
The occasional “slow day” is fairly normal, although inconvenient. However, if you’re constantly battling sluggish brain function or forgetfulness, it could be a sign that something in your diet is amiss. After all, our fast-paced way of life means we don’t always have the time - or the willpower - to make the best choices about food.
One of the greatest ironies of modern Western society is that more and more adults are suffering from nutritional deficiencies. These are referred to as “micronutrient deficiencies”, in which the body lacks the small but significant amounts of essential vitamins and minerals required for proper growth and development.
Histamine also has a few other important functions in the bowel and is also known to act as a neurotransmitter (chemical messenger). It’s also involved in the secretion of gastric acid, inflammation, and the regulation of vasodilation and bronchoconstriction.
While micronutrient deficiencies are largely due to poor diet, another major cause is malabsorption. However, many adults are totally unaware that they suffer from malabsorption - or even nutrient deficiencies - until they begin to suffer from numerous health issues.
One of the most common deficiencies faced by adults today is vitamin B12. Absorption declines rapidly with age, and it’s been found that about one in five older adults are deficient in B12.
Why is this important? You may be surprised to learn that Vitamin B12 is one of the most important nutrients for healthy brain function. Brain fog, forgetfulness, and cognitive decline have all been linked to suboptimal levels of this vitamin.
We here at Methyl-Life® are experts in the value of B12 and the many factors involved in its proper uptake and absorption. This article will discuss exactly what you need to know to improve your own B12 levels for better brain function, and sublingual B12 5000 mcg benefits.
We humans need a total of 13 vitamins every day in order to function properly. These include four fat-soluble vitamins (A, D, E, K) and nine water-soluble vitamins, which comprise vitamin C and the eight B vitamins, which are referred to the vitamin B complex. This includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate (B9) and vitamin B12.
While the B vitamins are chemically distinct from one another, they are often found in the same foods and share many cellular coenzyme functions.
The most important function of the B complex is its role in the catabolic process of generating energy within cells. Deficiency in any one of the B vitamins can have severe consequences for energy levels.
(consider for Parkinson’s, anemia, fatigue, & B12 deficiencies)