Can Anyone Take Vitamin B-12?

Vitamin B-12 is a complex molecule involved in metabolism, red blood cell production and DNA synthesis. B-12 deficiency is considered fairly uncommon in the United States, although a variety of conditions and dietary factors reduce its absorption, which may lead to more deficiency symptoms than are assumed. Anyone can take B-12 supplements, but efficient absorption and utilization are the primary issues. Infants who are at risk of B-12 deficiency shouldn’t be given supplemental tablets or capsules directly because of the risk of choking; instead, mothers should take the supplements and then feed their infants the vitamin-enriched breast milk.

Vitamin B-12, also called cobalamin, is needed by your body for cellular metabolism and energy production, the creation of red blood cells in bone marrow, DNA strand synthesis, and higher brain functions, such as cognition and short-term memory, according to the “Encyclopedia of Human Nutrition.” Some B-12 is made by “friendly” bacteria in your large intestine, but dietary sources are needed to avoid deficiencies. Vitamin B-12 is widely found in meats, fish, poultry, eggs and dairy products, but it’s not prevalent in very many plant-based foods. Legumes and leafy vegetables such as spinach often contain some B-12, although the amount is dependent on soil quality and organic fertilization. Strict vegetarians are at greater risk of B-12 deficiency and are often advised to consider supplements.

Vitamin B-12 needs a compound called intrinsic factor to be present in the stomach and intestines for absorption to take place, according to “Advanced Nutrition and Human Metabolism.” Intrinsic factor is dependent on stomach acidity, but as many people age, their production of stomach acid and intrinsic factor declines. Consequently, B-12 supplements are commonly recommended for the elderly. Even with adequate levels of intrinsic factor, B-12 isn’t especially well-absorbed. Under ideal circumstances, only 10 percent of supplemental or dietary B-12 is absorbed through the gastrointestinal system.

Vitamin B-12 is the only B vitamin that is stored in the body for long periods of time, so deficiency symptoms sometimes take many months or years to appear. Furthermore, folic acid can mask B-12 deficiency because it has similar roles in your body. Regardless, commonly acknowledged B-12 deficiency symptoms include pernicious anemia, fatigue, asthma-like breathing difficulty, low sperm counts, numbness in the extremities, depression, and neurological dysfunction very similar to senility or Alzheimer’s disease, according to the “Textbook of Functional Medicine.” A blood test is available to determine your B-12 levels.

Anybody can take B-12 supplements, but some types are probably better for certain people. For example, B-complex capsules are probably sufficient for children and young adults who don’t eat much meat, poultry or fish but who produce adequate stomach acid and intrinsic factor. Strict vegetarians should probably consider higher doses of B-12 in the form of sublingual tablets, which are better absorbed than standard capsules. Elderly people, regardless of diet, should consider sublingual B-12 tablets or occasional B-12 injections, which bypass the gastrointestinal system entirely. The elderly may also benefit from taking a synthetic form of B-12 called hydroxocobalamin, which is better absorbed in the large intestine. Anyone who has had gastric bypass surgery or who has gastrointestinal disorders should consider B-12 injections. Nursing infants don’t need supplements as long as their mothers are not deficient.

Encyclopedia of Human Nutrition; Benjamin Caballero et al.Advanced Nutrition and Human Metabolism; James L. Groff et al.Textbook of Functional Medicine; David S. JonesArticle reviewed by TimDog Last updated on: May 19, 2012

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