Vitamin B12 for blood, heart and brain

Table of contents:

1. Vitamin B12 for blood, heart and brain

2. The daily requirement of vitamin B12

3. Vitamin B12 for cell division

4. Vitamin B12 in the form of dietary supplements

5. Conclusion

2. The daily requirement of vitamin B12

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that plays a key role in the normal functioning of the brain, nervous system, and red blood cell formation. Getting enough vitamin B12 daily is crucial for a person's health and well-being. The recommended daily intake of vitamin B12 varies depending on age, gender, and physiological conditions. A daily intake of about 2.4 micrograms is generally recommended for adults. Pregnant and breastfeeding women have higher needs because they need the vitamin for both themselves and the growing or breastfeeding child. For pregnant women, the recommended intake is about 2.6 micrograms per day, and for breastfeeding women, it is about 2.8 micrograms. Vitamin B12 is found in animal products such as meat, fish, eggs, and dairy products. People who follow a vegan or vegetarian diet are at higher risk of vitamin B12 deficiency because plant-based foods generally do not contain the vitamin. For these populations, consuming fortified foods or supplements to meet needs is often recommended. A deficiency in vitamin B12 can lead to a variety of health problems. Symptoms of deficiency include fatigue, weakness, constipation, loss of appetite, and weight loss. More serious symptoms may include neurological problems such as numbness and tingling in the hands and feet, memory loss, and problems with balance. In the elderly, vitamin B12 deficiency may also increase the risk of dementia. Long-term deficiency can lead to a form of anemia known as megaloblastic anemia, which is characterized by the production of abnormally large red blood cells. Absorption of vitamin B12 in the body is a complex process that involves several steps. The vitamin is bound in the stomach to the protein intrinsic factor, which is produced by the parietal cells of the stomach. This complex is then absorbed in the small intestine. Various health conditions, such as pernicious anemia or gastrointestinal disorders, can impair the absorption of vitamin B12 and lead to deficiency. Treatment of vitamin B12 deficiency is usually by giving vitamin B12 supplements, either orally or by injection. In severe cases, regular injections of vitamin B12 may be necessary to correct the deficiency and restore normal body function. In summary, vitamin B12 is an essential vitamin and adequate intake is essential for health. The daily recommended intake varies according to life stage and dietary habits. Deficiency can have serious health consequences, but with proper diet and, if necessary, supplements, deficiency can be prevented. It is important to watch for signs of deficiency and seek medical advice if necessary to ensure that the body is getting enough vitamin B12.

3. Vitamin B12 for cell division

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that plays a central role in numerous biological processes, including cell division. Its importance in cell division is not only fundamental but also profound, as it acts as a cofactor in the synthesis of DNA and RNA, the genetic building blocks of all living cells. Cell division is a process by which a cell divides into two daughter cells, which is essential for growth, repair and renewal of tissues. This process requires precise duplication of genetic material and its equal distribution among the daughter cells. In this, vitamin B12 is essential, as it is involved in the synthesis of nucleotides, the building blocks of DNA. A deficiency in vitamin B12 can therefore lead to impaired DNA synthesis, which impairs cell division and can ultimately lead to various health problems. Vitamin B12 acts as a cofactor in two crucial enzymatic reactions. First, it is involved in the conversion of homocysteine ​​to methionine, a reaction catalyzed by the enzyme methionine synthase. Methionine is an essential amino acid and precursor of S-adenosylmethionine (SAM), a universal methyl group donor necessary for the methylation of DNA, RNA, proteins and lipids. These methylation reactions are crucial for the regulation of gene expression and the integrity of genetic material. Second, vitamin B12 plays a role in the conversion of methylmalonyl-CoA to succinyl-CoA, a reaction catalyzed by the enzyme methylmalonyl-CoA mutase. Succinyl-CoA is an intermediate in the citric acid cycle, a central metabolic pathway that provides energy in the form of ATP. Vitamin B12 deficiency can have serious consequences as it disrupts cell division and DNA synthesis. This can lead to a variety of health problems, including megaloblastic anemia, a condition characterized by the production of abnormally large and immature red blood cells. Megaloblastic anemia results from inadequate DNA synthesis, which hinders normal cell division and leads to ineffective erythropoiesis, in which red blood cells do not mature properly. In addition, vitamin B12 deficiency can also affect the nervous system, as it is necessary for the synthesis of myelin, a fatty substance that insulates nerve fibers and allows for the rapid transmission of nerve impulses. Deficiency can lead to neurological symptoms such as numbness, tingling in the extremities, memory loss, and cognitive impairment. Vitamin B12 is mainly obtained through diet, with animal products such as meat, fish, eggs, and dairy products being the main sources. In food, vitamin B12 is bound to proteins and is released in the stomach by the action of stomach acid and pepsin. It then binds to a protein called intrinsic factor, produced by the parietal cells of the stomach, and is thus absorbed through the intestinal wall into the bloodstream. People who follow a vegan or vegetarian diet are particularly at risk for vitamin B12 deficiency, as plant-based foods do not contain this vitamin in significant amounts. Therefore, taking vitamin B12 supplements or fortified foods is often recommended to meet needs and prevent deficiency. In summary, vitamin B12 plays a central role in cell division by aiding the synthesis of DNA and RNA and acting as a cofactor in important metabolic reactions. Adequate vitamin B12 status is essential for blood and nervous system health and function, and deficiency can have serious health consequences. Therefore, it is important to ensure adequate intake of this vitamin, especially for people at increased risk of deficiency.

4. Vitamin B12 supplements

A vitamin B12 deficiency is often caused by malnutrition or poor nutrition. A B12 deficiency can be prevented in good time by eating a balanced and healthy diet with the right foods. In general, it is best to eat fruit and vegetables every day to ensure you are supplied with all the vitamins and nutrients. Older people, vegetarians and vegans are particularly often affected by a vitamin B12 deficiency. This can be due to both diet and digestive problems. Vegetarians and vegans often suffer from a vitamin B12 deficiency because large amounts of the vitamin are found primarily in animal products. A vitamin B12 deficiency can easily be remedied by changing your diet or by taking vitamin B12 in the form of food supplements.

5. Conclusion: Vitamin B12 for blood, heart and brain

Vitamin B12 plays an essential role in blood, heart and brain health. It is crucial for the formation of red blood cells, maintaining a healthy nervous system and synthesizing DNA. A deficiency in vitamin B12 can lead to anemia, neurological disorders and cognitive impairment. Therefore, it is important to get enough vitamin B12 through your diet. Supplementing with vitamin B12 in the form of dietary supplements can be particularly useful for people with an increased need or inadequate intake, such as vegans or the elderly. These can help prevent deficiency and support optimal blood, heart and brain function.

Further sources:

• Vitamin B12 deficiency - A 21st century perspective
• Vitamin B12 levels in children and adolescents on plant-based diets: a systematic review and meta-analysis