What is vitamin B12

What is vitamin B12 and why its deficiency can secretly cause brain, nerves, blood and body energy crisis
A very comprehensive, scientific and simple guide for everyon.

Vitamin B12 is one of the most vital and yet unknown vitamins in the human body. Its absence or lack can slowly, gradually and silently but deeply disrupt many important systems of the body. This vitamin is not only essential for producing healthy blood, but it plays a fundamental role in brain health, nerves, memory, concentration, mood, daily energy, heart function and even mental health. Many people have been living with Vitamin B12 deficiency for years, without knowing that the root cause of constant fatigue, boredom, forgetfulness, limbs or drop in energy can be attributed to this exact deficiency.

Vitamin B12 (Cobalamin)
What is vitamin B12
Vitamin B12 is one of the water-soluble vitamins from the large family of B vitamins, which is considered to be the only vitamin that has the cobalt mineral in its structure, which is why it is called cobalamine. The human body doesn’t have the ability to produce this vitamin and it entirely depends on receiving it through food or supplements. This vitamin is stored in the body, but if it is inadequate for a long time, the body’s reserves will gradually be drained and symptoms of deficiency appear.

Active Vitamin B12 forms and compounds
Vitamin B12 is seen in nature and supplements in several forms, each having a specific characteristic and in the body are transformed into active forms. These forms contain (Adenosylcobalamin).
Methylcobalamin is more important for the brain and nerves, Hydroxocobalamin plays a key role in the production of cell energy.
Cyanocobalamin (Cyanocobalamin) is the most common form of supplement that converts into active forms in the body.

Role and properties of vitamin B12 in the body
Vitamin B12 acts as a vital coordinator in the body. This vitamin plays a direct role in DNA formation, cell division, red cell production, maintaining the protective covering of the nerve and regulating energy metabolism. If sufficient B12 is not available, cells fail to be distributed properly, nerves become vulnerable, and oxygen delivery to tissues decreases. For this reason, deficiency of this vitamin can negatively affect several systems of the body at the same time.

Benefits of vitamin B12 for the health of the body
Brain health and memory
Vitamin B12 helps maintain the health of nerve cells and prevents brain from analyzing. Global research has shown that a B12 deficiency can cause reduced concentration, memory impairments, brain slowness and even Alzheimer’s-like symptoms. Getting enough of this vitamin helps improve cognitive function.

Prevention of anemia
One of the most important roles of B12 is the company in the production of healthy red bulbs. Without this vitamin, the blood cells become enlarged, and ineffective, resulting in a condition called megaloblastic anemia which leads to severe fatigue, weakness and shortness of breath.

Strengthening the Nervous System
Vitamin B12 preserves the protective covering of nerves and prevents nerve damage. Lack of it can cause numbness, tingling, needles, muscle weakness and balance problems.

Heart health
Vitamin B12 reduces the risk of heart disease and strokes by decreasing levels of a substance called Homocysteine in the blood.

Increasing energy and reducing tiredness
This vitamin helps convert food into energy and plays an important role in reducing chronic fatigue and increasing physical strength.

Nutritional value and nutritional combination of vitamin B12
Vitamin B12 is naturally found almost only in animal foods and does not have a significant amount in plant sources.
The daily need of the body
Adulting: 2.4 mcg
Pregnant women: 2.6 mcg
Breastfeeding women: 2.8 mcg

Food sources rich in vitamin B12 (in every 100 grams)
Cow liver: around 70-80 mcg
Edible oysters: around 16–20 mcg
Salmon: around 3-4 mcg
tuna fish: about 2-3 mcg
Beef: about 2-3 mcg
Eggs: about 1.1 mcg
Milk and dairy: about 0.5–1 mcg
In addition to B12, these ingredients contain high-quality proteins and important minerals.

Minerals and vitamins along with B12
Vitamin B12 usually enters the body with the following nutrients, and these combinations enhance its effect:
آهن (Iron) : 2–6 mg
Iron along with B12 prevents anemia and improves oxygen delivery.
Zinc: 4–8 mg
Roy boosts the immune system and nervous system.
Magnesium (Magnesium): 20-30 mg
Magnesium helps calm nerves and reduce fatigue.
Potassium (Potassium): 300–400 mg
Potassium is essential for heart and nerve function.

Causes of Vitamin B12 deficiency
Vitamin B12 deficiency has a number of reasons, the most common include lack of animal diets, long-term vegetarianism, digestive problems in the stomach and intestinal, decreased stomach acid, long-term use of anti-acid medications, aging and some digestive diseases. These factors cause B12 not to be absorbed properly, even if there is an amount in the diet.

Vitamin B12 deficiency symptoms and effects
Symptoms of this vitamin deficiency appear gradually and may be ignored for years. These symptoms include persistent fatigue, weakness, discoloration, heart palpitations, dizziness, depression, anxiety, memory loss, numbness, sleep disturbance and loss of concentration. If the deficiency becomes severe and prolonged, the nerve damage can become permanent.

Who should not or should consume with caution
Some patients should take B12 supplements under doctor’s supervision, including advanced kidney patients, people with certain cancers, and those with specific drug allergies. However, getting B12 from food is safe for most people.

Global Research and Scientific Studies
Globally recognized studies have shown that vitamin B12 deficiency is directly linked to increased risk of neurological disorders, depression, anemia, heart disease and cognitive decline. Clinical studies have proven that early detection and correction of B12 deficiency can significantly improve many of these problems.

How to use and use correctly
Vitamin B12 can be obtained through food, food supplement or injection. In mild deficiencies, modifying diet and supplementation are sufficient, but in severe deficiencies injection can be faster and more effective. Regular and balanced consumption brings the best result.

The final round up
Vitamin B12 is a simple but very decisive vitamin in human health. Its lack can progress silently but dangerously. Awareness, proper nutrition and regular check-ups can prevent the onset of many diseases and dramatically improve the quality of life.