What is vitamin B12?
Vitamin B12, also called « cobalamin », is naturally produced by the body in the intestinal microbiota. But most of the intake comes through the diet.
Once consumed, it is absorbed in the stomach thanks to gastric acid and digestive enzymes.
It is then transported in the blood and stored in the liver, brain, pancreas and heart.
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This vitamin plays several major roles within the body. Thus, it:
- participe au renouvellement des cellules et au processus de division cellulaire
- intervient dans la synthèse de l’ADN
- soutient la production de globules rouges
- contribue au fonctionnement normal du système nerveux et cérébral
On average, the recommended daily intake is 0.1 to 1 µg/day. Deficiencies are rare but can occur with a specific diet, malabsorption, or disease, for example.
What are the causes of a vitamin B12 deficiency?
A specific diet
This vitamin is found mainly in animal-derived products. Thus, it is present in red meats and organ meats, seafood and fatty fish, eggs, and dairy products.
That is why B12 deficiency often affects vegetarian or vegan people. In general, it is common among people who consume little or no meat.
As shown by this study, vegetarians have a high risk of deficiency.
Intestinal malabsorption
The malabsorption syndrome can be caused by inflammation of the small intestine, pancreatitis, or infection by a germ or parasite.
It does not allow proper absorption and utilization of vitamin B12 by the body.
Digestive disorders
Digestive disorders that involve a decrease in gastric acidity can lead to a B12 deficiency.
Indeed, to be properly absorbed, this vitamin requires a sufficient presence of gastric acid. Hypoacidity can therefore reduce its digestive absorption.
Some medications reduce the stomach’s acid secretions. A bacterial infection or age can also explain hypoacidity.
What are the symptoms?
Microcytic anemia
Cobalamin is directly involved in the formation of red blood cells and hemoglobin.
When it is lacking in the body, the red blood cells that are formed are fewer in number and smaller than normal. This is called microcytic anemia.
This condition presents with pallor, fatigue, and shortness of breath on exertion and/or at rest.
Severe fatigue
Vitamin B12 also plays a role in glucose metabolism, considered the “fuel” of the body. It helps maintain a good level of energy and prevent fatigue.
In case of deficiency, you may feel a pronounced feeling of weakness. Dizziness may accompany it, as well as vertigo and loss of balance.
Stress and anxiety
This vitamin helps maintain nervous system balance. Thus, it contributes to mental well-being by reducing stress and anxiety.
A deficiency may be associated with high stress, marked irritability, nervousness and mood swings. It is sometimes accompanied by a depressive state.
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Cognitive disorders
As shown by this study, a deficiency can lead to various disorders of the nervous system.
In addition to fatigue, it can cause difficulties concentrating or memory problems, and even states of confusion.
Other symptoms may appear such as :
- perte d’appétit
- troubles musculaires
- essoufflements
- troubles du sommeil
- constipation
- picotements et fourmillements
What are the solutions for vitamin B12 deficiency?
Favor certain foods
To restore balanced levels, favor certain foods. Among the best dietary sources of vitamin B12 are :
- viandes et abats (foie d’agneau ou de veau)
- crustacés et mollusques (praire, bigorneau, huître)
- poissons (maquereau, sardine, cabillaud, thon…)
- œufs
- produits laitiers (yaourt, fromage, lait…)
There are also plant sources of vitamin B12, but beware of bioavailability. They cannot make up for a deficiency but can accompany supplementation.
This notably includes :
Take supplements
Supplementation is particularly recommended for vegetarians, those following a plant-based diet, or vegans.
Supplements are available in capsules or tablets, as drops, in powder, or as gummies (chewable gummies).
Among the four forms of vitamin B12, methylcobalamin and adenosylcobalamin are the most active and the most relevant.
Before any supplementation, consult a doctor.
