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A vitamin B12 deficiency can take years to manifest. This health problem, more common than it seems, eventually leads to serious consequences for the body. It is often due to a vegan diet or absorption issues.
Nutrimuscle tells you everything you need to know about vitamin B12 deficiency, its symptoms, and how to prevent it.
What is vitamin B12?
Vitamin B12 is an essential water-soluble vitamin. It is one of the 8 B vitamins and is also called cobalamin, due to its high concentration of cobalt. This vitamin is said to be "essential" because it cannot be synthesized by the body. It must necessarily be supplied by an exogenous source, i.e., through diet or supplementation.
It is not possible to contract an excess of vitamin B12; as it is water-soluble, the excess is eliminated in the urine.
According to the 2021 ANSES report, the recommended daily intake of vitamin B12 is 4 µg/day. The human body can absorb 1 to 5 µg of B12 per day.
This vitamin is found mainly in meat and rarely in dairy products. Vegetarians and vegans have higher vitamin B12 needs than average and are strongly encouraged to supplement.
Roles and benefits of vitamin B12
Vitamin B12 is involved in several essential biological processes for the proper functioning of vital functions. Its roles are:
- It participates in the formation of red blood cells. These transport oxygen throughout our body, which preserves cardiovascular health.
- It allows for DNA synthesis, essential for cell growth and division.
- It ensures the normal functioning of energy metabolism.
- It preserves psychological functions and good memory.
- It reduces fatigue and oxidative stress.
For bodybuilding
Vitamin B12 supplementation reduces muscle soreness. Indeed, it inhibits the activity of free radicals, molecules responsible for inflammation. It also helps to push back fatigue and exhaustion and indirectly contributes to muscle mass development.
Causes, risk factors, and symptoms of vitamin B12 deficiency
Several factors can contribute to a vitamin B12 deficiency.
The main causes are a diet poor in animal sources, such as for vegans and vegetarians. Some people have problems absorbing this vitamin. Digestive disorders or a lack of intrinsic factor are the main causes.
Some people are more likely to develop a vitamin B12 deficiency. Risk factors include advanced age, as our body's ability to absorb vitamin B12 decreases over time. People with digestive pathologies, such as Crohn's disease or celiac disease, are also more likely to have a deficit linked to absorption problems. In addition, people following a vegan diet without adequate supplementation have an increased risk of vitamin B12 deficiency.
A deficiency can be asymptomatic for years. However, this vitamin B12 deficit can lead to various inconveniences, such as a swollen tongue, motor difficulties, memory disorders, and persistent fatigue. These symptoms can progress and affect the nervous system, causing irreversible damage if not treated. Do not wait until you are deficient in vitamin B12 to start supplementing.
Preventive measures to avoid vitamin B12 deficiency
Preventing vitamin B12 deficiency is simple. A balanced diet including animal sources of vitamin B12 is ideal. In the case of a meat-free diet, vitamin B12 supplementation is necessary.
Regularly undergo medical check-ups and diagnoses via blood tests. This helps verify proper vitamin B12 absorption and prevent asymptomatic deficiencies.
Vitamin B12 supplements are available in different forms. Always prefer the methylcobalamin form, which is the bioavailable form in the body. It therefore does not need to be transformed by the body to show its effectiveness.
Key takeaways
Vitamin B12 is an essential vitamin for the proper functioning of the body, particularly in the metabolism of blood cells and proteins. Certain populations are more likely to develop a vitamin B12 deficiency: the elderly, vegans, and people with a digestive pathology.
A deficiency can be asymptomatic for many years. It can also manifest as headaches, increased fatigue, and memory loss. As recovery is difficult, do not wait until you are deficient in vitamin B12 to start supplementing. In case of deficiency, contact a doctor and follow an adapted supplementation plan.