WHAT VITAMIN B-12 CAN DO FOR YOU
By Judith Todero, Nutrition Consultant

B-12 is a dynamo of a vitamin!  It has historically been known as a “famous fatigue fighter,” and rightfully so.  Generally, the first symptoms to appear when we need B-12 are excessive tiredness and poor resistance to infection.  However, let me expand your knowledge of this nutrient far beyond this parameter, because its nutritional influence is vast and beneficial for so many health challenges. 

It is actually involved in the metabolism of every cell in the body!  The primary reason it is associated with energy is because of its pivotal role in the production of red blood cells or “hemoglobin,” which is the oxygen-carrying pigment found in red blood cells.  B-12 and Folic Acid work in combination and are essential for the body in synthesizing “hemoglobin.”  

Though we can suffer from “iron deficiency anemia,” we can also be anemic if we lack B-12.  This can be very serious and result in overall mental and physical fatigue, sensitivity to cold, depression, recurrent infections, memory lapses, hair loss, abnormally low blood pressure and much more. 

However, we want to go further than the popular or well-known benefits of B-12, so we can fully appreciate the profound influence this vitamin has on our health and vitality.

For instance, Vitamin B-12 is absolutely crucial for brain and nervous system function.  In fact, it is required for the synthesis of myelin, which is the insulating material surrounding the nerves.  A deficiency of this vitamin eventually leads to deterioration in mental functioning or neurological damage.  The consequences can include dementia, depression, moodiness, confusion, disorientation and memory loss. 

Studies have found that vitamin B-12 deficiency can mimic Alzheimer's disease and other types of dementia.  In these cases, replenishing vitamin B-12 often restores normal cognitive function.

Since it also functions as a “methyl donor,” it plays a critical role in energy metabolism, immune function, as well as nerve function. 
This vitamin may even protect against breast cancer.  Researchers at Johns Hopkins University report that women with breast cancer tend to have lower vitamin B-12 levels in their blood serum than do women without breast cancer.

There is no doubt about the anti-inflammatory action of B-12, as many who suffer with chronic sciatica or arthritis can attest.  In fact, I never do a nutritional program for these conditions without it.  Even if the diagnosis of arthritis is not there, millions of Americans still feel stiff in the morning when they get out of bed, have tightness in their low back when they bend, can’t open the lids on jars, or have neck pain if they do too much work and so on.  Vitamin B-12 is of tremendous benefit here, since it combats inflammation and stiffness. 

One of the reasons that B-12 supplementation helps conditions such as sciatica, carpal tunnel and fibromyalgia, is because of its ability to support and maintain healthy nerve and myelin tissue, as well as diminish inflammation.

Healthy gums require enough B-12 and Folic Acid, and my experience with clients has been that when enough is supplied, the gums rapidly improve.  In fact, one of the deficiency signs of B-12 is pale, bleeding gums. 

Recent studies link low levels of B-12 to bone loss in women.  A report published in the Journal of Clinical Endocrinology & Metabolism, confirmed that older women with low levels of this nutrient are more likely to experience rapid bone loss. 

Cardiovascular health is dependent on certain B complex vitamins.  “Homocysteine” is a word appearing in many health and medical journals because it is a toxic compound that is a major cause of arterial lesions and certain nutrients, such as B-6, B-12 and Folic Acid can “disarm” or neutralize it. 

Homocysteine is a toxic compound that can directly damage the inner lining of blood vessels, called the endothelium, leading to a process called atherosclerosis.  Of course, all the B Vitamins are involved in keeping homocysteine levels down, but in particular, Folic Acid, B-6 and B-12 are involved.  They activate enzymes to safely metabolize homocysteine, thereby keeping it in check.
Vitamin B-12 has the largest and most complex chemical structure of all the vitamins.  In order for Vitamin B-12 to be absorbed, it must first be liberated from food by hydrochloric acid and bond to a substance known as the “intrinsic factor” which is secreted by the parietal cells of the stomach.  “Sublingual” B-12 supplements help to overcome many absorption obstacles.  They are designed to be held under the tongue while the B-12 is being absorbed.

Older people produce less intrinsic factor, and are thus more vulnerable to B-12 deficiency.  Also, some drugs interfere with the absorption of B-12, especially antibiotics and those designed to suppress stomach acid.  Alcohol impairs the absorption of Vitamin B-12, and as a result, many alcoholics are deficient in this nutrient. 

Two foods that are particularly high in Vitamin B-12 are clams and beef liver.  Other good food sources of Vitamin B-12 include the yolk of eggs, milk, chicken, and most meats and fish.  This vitamin is only found in animal foods. 

The term “cobalamins” are applied to this group of vitamins because they contain cobalt.  “Cyanocobalamin” is so named because of the cyanide ion in the molecule.

Cyanocobalamin, the most recognized name of Vitamin B-12 has a cyanide group attached, whereas Methylcobalamin carries a methyl group instead. 

Methylcobalamin is a special “methylated” form of Vitamin B-12.  It is the neurologically active form of Vitamin B-12, and animal studies have demonstrated that it is effective in neuron regeneration.  There is some evidence of its effectiveness in protecting diabetics against neuropathies. 

When this form of B-12 was used, it dramatically reduced symptoms in the legs, such as burning pains and heaviness.  It appears to have this effect, because it donates methyl groups to the myelin sheath that insulates and regenerates damaged neurons in the brain and central nervous system.

The benefits of B-12 are amazing – and go far beyond just increasing energy – as you can see.  Whether we are concerned with bone density, steady nerves, a healthy heart or any number of goals, the B Complex vitamins can help us get there – and Vitamin B-12 should lead the way!

For more information contact or visit La Sierra Natural Foods in Riverside (951) 785-5763. La Sierra Natural Foods also offers weekly health lectures.