Vitamin B12 and Its benefits for body

Vitamin B12 benefits for the health of the human body, Symptoms of its deficiency and treatment methods.


Vitamin B12

  • Vitamin B12, or what is known as cobalamin, is one of the vitamins that are soluble in water.  it is necessary for the formation of red blood cells, cell metabolism,  it is also involved in nerve function and the production of pigment DNA.
  • This vitamin is one of the vitamins , that the body can store over several years.  Nutrients that the body cannot produce on its own. so it must be obtained from the diet or nutritional supplement.
  •  Some people suffer from a lack of vitamin B12 in the body, which causes some health problems, such as feeling fatigued and memory loss. and this loss can be compensated for by eating its sources of food or obtaining it from nutritional supplements, such as intramuscular injections.

Vitamin B12 Benefits

  • Vitamin B12 is one of the most important vitamins , that the human body needs.
  • Vitamin B12 has many benefits, as it is one of the most important vitamins. that help maintain the health of the body , and properly perform the functions of its organs. Where vitamin B12 works to build the cells and tissues of the body. 
  • The deficiency in the proportion of vitamin B B12 , leads to numerous diseases ,  especially nerve problems.
  • so that some of those who know well about its importance summarize, its benefits in that it “strengthens the nerves and makes them like iron”, which is one of the receptive vitamins  Soluble in water.
  • vitamin B12 is absorbed in the lower part of the small intestine. then the vitamin is stored in the liver, and then distributed to the rest of the body.
  • Let’s learn the following about the most important benefits of vitamin B12 for health, nerves, pregnant women, and skin:
The most important benefits of vitamin B12 for health and nerves:
  • 1)- It helps the formation of red blood cells, which reduces the chances of developing anemia.
  •  2)- It promotes bone health, and reduces the chances of osteoporosis and arthritis.
  •  3)- A study of 5,000 women, ages 40 and older, found that taking vitamin B12, in addition to folic acid and vitamin B6. might reduce the risk of developing macular degeneration associated with aging.
  •  4)- Vitamin B12 improves mood, reduces symptoms of depression, and its deficiency causes feelings of distress and tension.
  •  5)- Vitamin B12 reduces the chances of losing nerve cells. as well as its ability to improve memory and cognitive functions in the brain.
  •  6)- Vitamin B12 contributes to the improvement of the metabolism of carbohydrates. to convert them into glucose, which helps the body to gain the energy necessary to perform its vital functions.
  •  7)- Vitamin B12 lowers the homocysteine ​​and homocysteine ​​levels in the body, which reduces the chances of developing cardiovascular disease.
  •  8)- The body needs adequate levels of vitamin B12, to promote healthy hair, skin and nails.


because its deficiency causes shelling and hair loss, discoloration of nails, the appearance of spots on the skin. as well as inflammation and cracking of the corners of the mouth.


benefits of vitamin B12 for skin

  • 1)-Vitamin B12 maintains healthy skin, gives it freshness and smoothness. It helps prevent acne, and fights premature signs of aging such as fine lines and wrinkles.
  • 2)-Helps keep the skin from dulling and heals wounds quickly.
  • 3)-Useful for treating eczema, and it also helps protect against dehydration.
  • 4)-It protects against ultraviolet rays and helps prevent skin cancer.
vitamin B12 benefits for pregnant women:
  • Vitamin B12 works to protect fetuses from heart diseases, and many different diseases, and problems such as birth defects. 
  • research has shown that a pregnant woman’s intake of vitamin B12 and folic acid , works to prevent fetuses from developing birth defects. and maintains the central nervous system, as well as taking it in months , the first trimester of pregnancy helps a woman conceive a calm baby.

Daily amount of vitamin B12

  • Studies have shown that taking vitamin B-12 supplements daily, in excess of 2 mg is safe and effective for treating vitamin B12 deficiency.  
  • As for the suggested daily amount of vitamin B12, it is 2.4 micrograms for both women and men.  While this daily amount increases for pregnant and lactating women.


 Sources of vitamin B12 from foods

  • Vitamin B12 is not found in plant foods. but it is found in fortified cereals and green leafy vegetables. below we learn about the sources of vitamin B12 in microgram units.
  • There are ;”Red meat – liver – poultry – fish – dairy products, such as milk and cheese – eggs”.
  • – One 250 ml cup of milk contains , between 1.2 and 1.4 micrograms of vitamin B12.
  • -75 grams of beef or sheep liver contains , between 53 and 66 micrograms of the vitamin.
  • -75 grams of chicken liver contains , between 12.6 and 23.4 micrograms of vitamin B12.
  • -75 grams of ground beef contains , between 2.4 and 2.7 micrograms.
  • -75 grams of chicken contains , between 0.2 and 0.3 micrograms.
  • -75 grams of canned sardine contains 6.8 micrograms.
  • -75 grams of canned tuna contains 2.2 micrograms.
  • – One egg contains between 0.7 and 0.8 micrograms.

 Symptoms of vitamin B12 deficiency

  • Symptoms of vitamin B12 deficiency appear gradually. but they worsen over time, and these symptoms can also appear relatively quickly.
  • some symptoms caused by a deficiency of this vitamin , may be mixed with many symptoms of other diseases. so it is necessary to see a doctor if any symptom occurs ,  Among these symptoms, they are as follows:
  • 1)-Jaundice or paleness of the skin : the color of the skin appears as a slight yellow, and the whites of the eyes , and this condition is called jaundice.
  • 2)– Weakness and fatigue, which is one of the most common symptoms of vitamin B12 deficiency. 
thisoccurs because the body does not have an adequate amount of vitamin B12.  in order to carry out the task of making red blood cells. which in turn transport oxygen throughout the body.
  • 3)- Changes in movement : in the event that the deficiency in the vitamin b12 is not treated, this will have bad results on the nervous system.


which in turn affect the way of walking, movement, balance, and coordination.  which increases the risk of falling, and the symptoms mentioned often appear in the elderly.

  • 4)- Shortness of breath and dizziness :

especially when the affected person exerts an effort, and the reason for this is that the body , lacks the red blood cells. that are needed in order to obtain the adequate amount of oxygen.

  • 5)- Other symptoms;  Such as disturbance in vision and tingling sensation, and the occurrence of mood disorders.

 Causes of vitamin B12 deficiency

  • The causes of vitamin B12 deficiency ; are insufficient intake of vitamin B12, which is likely to affect vegetarians more often.
  • Inadequate absorption of vitamin B12 ; is one of the most common causes of deficiency of this vitamin.
  • Less common causes include insufficient absorption of the vitamin in a group of cases.  Such as chronic pancreatitis and stomach surgery. 


this may be caused by malabsorption syndromes, AIDS, or a genetic disorder that causes , malabsorption in the last part of the small intestine. which is known as the Imerslund-Graesbeck syndrome.

  • Among the causes of vitamin B12 deficiency ; is the use of some drugs, such as antacids, and metformin in large numbers.

 People at risk of vitamin B12 deficiency

  • – Older adults, especially people over the age of 60.
  • – People with digestive disorders, such as Crohn’s disease or celiac disease.
  • – People who previously had gastrointestinal surgeries, such as bariatric surgery or bowel resection.
  •  – Vegetarian dieters.
  • – Diabetics who take metformin, to control blood sugar levels.
  • – People taking proton pump inhibitors for chronic heartburn.
  • – Doctors recommend that people with vitamin B12 deficiency , get it by intramuscular injection.  or eat animal foods, such as eggs, dairy, fish and tuna.

 Treating Vitamin B12 Deficiency

  • People who suffer from pernicious anemia or problems absorbing vitamin B12.  may need to take vitamin B12 injections, and they must continue to take them. then take high doses of his dietary supplements orally, under the supervision of a doctor,
  • As for people who do not eat animal products, they can change their diet. to include grains fortified with vitamin B12, or take its nutritional supplements. or through injection, and a high dose of this vitamin can be taken orally in cases of deficiency.
  • As for the elderly who suffer from a deficiency in this vitamin. it is preferable to take vitamin B-12 supplements daily, or take multivitamin supplements that contain vitamin B12. which may help solve the problem, but it should be noted that nerve damage , caused by the deficiency can be  Always.