10 Health Benefits of Vitamin B12. You`ve likely seen a lot of vitamin B12 supplements on the grocery shelves lately. Like many other vitamins, B12 is important in maintaining a healthy body and mind. Benefits like reducing anemia risk and supporting hair and skin health are just two of the many perks of boosting your vitamin B12 intake.
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In a nutshell:
Otherwise called Cobalamin, Vitamin B12 plays an essential role in the formation of red blood cells, nerve functioning, and the creation of DNA.
Cobalamin is stored in the body for many years, thus, it`s quite rare to be deficient in it.
That said, if your diet is low in meat products, say, you`re on a vegetarian diet, then you may be at a greater risk for vitamin B12 deficiency.
Meanwhile, some foods have been added with vitamin B12 during processing.
Some commercial yeasts and fortified breakfast cereals are examples of such foods.
10 Health Benefits of Vitamin B12 According to Science
1. Reduces risk of anemia
Anemia is a health condition where the body does not produce enough healthy red blood cells.
vitamin B12 is vital in the formation of red blood cells.
And so given vitamin B12`s crucial role in producing red blood cells, it makes sense that one of its benefits is to reduce the risk of anemia.
2. Promotes healthy hair, skin, and nails
On the other hand, if your body is low in vitamin B12, it can cause various dermatologic symptoms.
On the other hand, vitamin B12 deficiency in the early stages of pregnancy may increase the risk of birth defects like neural tube defects such as anencephaly.
Besides having proper vitamin B12 levels, taking folic acid before and after conception can reduce the likelihood of a baby having neural tube defects.
Cobalamin is good for bone health and in the long term, reduces the risk of osteoporosis.
4. May reduce the risk of osteoporosis
One study in people with celiac disease found that low levels of vitamin B12 were associated with decreased bone mineral density in the femur and hips in males.
Decreased mineral density can cause the bones to be fragile over time, leading to an increased risk of osteoporosis.
Furthermore, other studies have found a link between low vitamin B12 levels and poor bone health and osteoporosis or fracture risk.
5. May reduce the risk of depression
This mental health can happen to individuals of all ages.
Vitamin B12 deficiency was discovered to be more common among adult women with depression than those who were not depressed.
As such, insufficient vitamin B12 may decrease serotonin levels, causing a depressed mood.
While supplementing with vitamin B12 may help enhance mood and depression in individuals with a deficiency, research does not currently indicate that it has a similar effect in those with normal B12 levels.
Studies have indicated that high levels of homocysteine have been associated with an increased risk of heart disease.
If a person is significantly deficient in vitamin B12, their homocysteine levels increase.
Vitamin B12 helps drop elevated homocysteine levels, which in turn, may reduce the risk of having a heart disease.
7. May boost energy levels
The truth is, all B vitamins play an important role in the body`s production of energy, albeit these vitamins don`t provide energy themselves.
Currently, people with sufficient levels of vitamin B12 don`t experience a surge in energy when taking
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