One of the most ignored supplements on the market is vitamin B12. Your body needs this vitamin, in combination with other B vitamins, for a healthy nervous system, energy levels, and good DNA production. All very important processes for your daily existence.

The number one symptom of vitamin B12 deficiency is feeling tired and lethargic. The B complex vitamins play an important role in carbohydrate digestion and energy production. Without all the proper components, this system can fail and cause these symptoms. If left undiagnosed and untreated, vitamin B12 deficiency can lead to a serious medical condition, pernicious anemia. Symptoms of B12 deficiency include; shortness of breath, fatigue, rapid heart rate, loss of appetite, diarrhoea, tingling and numbness in the hands and feet, sore mouth, unsteady gait, especially in the dark, tongue problems, bad smell, and bleeding gums. A high intake of folic acid can hide a vitamin B12 deficiency. This condition is easily fixed by adding foods rich in vitamin B12 to your diet or by taking supplements. In most cases, vitamin B12 should be taken along with a folic acid supplement and a B-complex vitamin.

Due to changes in diets and highly processed foods, there has been a significant increase in vitamin B12 deficiency. Vitamin B12 is found in red meat, eggs, dairy, and fish. There are no known sources of vitamin B12 in vegetables. There was a time when it was quite common to feast on organ meat, but you’d be hard pressed to find a fast food restaurant that served steak and kidney pie or liver and onions! Modern diets have led to a decline in nutritionally balanced diets. The highest sources of B12 can be found in mollusks/clams (85 micrograms per 3 oz serving) and beef liver (47 micrograms per 3 oz serving). Overcooking can lead to the breakdown of vitamins. If you don’t like them, salmon, trout, and beef are moderate sources with about 5 micrograms per 3-oz. serving. Overcooking these foods can significantly reduce the quantity and quality of nutrients.

If oysters and offal aren’t your cup of tea, vitamin B12 supplements will work perfectly fine. There are several forms of B12, and this list will help you choose the right supplement for your conditions. If in doubt, contact your doctor or use methylcobalamin.

methylcobalamin it is a coenzyme form of vitamin B12 that is biologically active. This means that your body can use it as is and does not require any metabolic steps to make it body friendly. The product comes in a sublingual tablet (dissolves under the tongue) because your digestive system modifies the molecule. The sublingual method allows the vitamin to go directly into the bloodstream, providing rapid benefits.

cyanocobalamin it is a synthetic and inactive form of vitamin B12 that requires a series of metabolic processes to obtain any benefit. This can be problematic in people with certain deficiencies and health problems. Unfortunately, this is the most common form of vitamin B12 on the market and is found in most vitamin B complexes.

Hydroxocobalamin it is a non-active form of vitamin B12 and is commonly used as an injectable form. It has a number of benefits depending on your condition. It is recommended for those who are sensitive to cyanide. Hydroxocobalamin helps the body bind free cyanide by reacting with the molecule to form cyanocobalamin, which can then be excreted from the body. Most people know that cyanide is highly toxic, but it is regularly used by the body in very small amounts for metabolic processes.

adenosylcobalamin it is the other coenzyme form of vitamin B12 and is biologically active. This form is usually sold as an injectable form and is only available by prescription.

Common Reasons for Vitamin B12 Deficiency

There are a number of reasons why a person may be deficient in vitamin B12. Some people lack the proper intrinsic factor to properly digest this molecule. Many times this will appear at a young age, but it can occur as you get older, however it is often misdiagnosed.

Vegans can also be deficient because their diet does not allow them to eat animal-derived food sources. Unfortunately, vitamin B12 is only found in animal sources. Taking B12 supplements will ensure that there are no problems.

It is also recommended that older people take vitamin B12 supplements. It has been shown in studies that 15% of people over the age of 65 are deficient in vitamin B12. This is partly caused by a slowdown in the gastric system, resulting in malabsorption of nutrients. The preferred source of vitamin B12 for the elderly is the sublingual or injectable forms, as they bypass the digestive system.

Other culprits for vitamin B12 deficiency are products and medications that block gastric acid, which can cause decreased levels of vitamin B12. This also relates to people with malabsorption conditions such as celiac disease, low stomach acid, or those who have had stomach or intestinal surgery. Any stomach condition can result in malabsorption of nutrients.

For a full list of conditions, see the Vitamin B12 Monograph.

Vitamin B12 is a very safe and affordable supplement with real benefits. For anyone who is concerned about their health, proper supplementation can play a huge role. If you have any of the symptoms or conditions associated with vitamin B12 deficiency, try taking a coenzyme form of B12, usually methylcobalamin, and a B-complex vitamin with folic acid over a two-week period. If you notice any benefits, great, and if you don’t, there was no harm. You should always see your doctor if your symptoms continue.

An interesting thought about vitamin B12 is that the Romans documented oysters as an aphrodisiac food in the second century. Could it have been that many Romans were deficient in B12, and when they ate the oysters, which are high in B12, they were no longer deficient, resulting in increased energy and youth? It’s possible.