B-12 (Methyl)Cobalamin
Summary
B-12 (Methyl)Cobalamin: [DV ~ 3.6μg] {Half Life = 6 Days} Plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA. Supports brain function, memory, and IQ. A deficiency can cause depression, demyelination and consequently, peripheral neuropathy as well as central neuropathy.
Vitamin B-12 can be harmful in excessive amounts [>1000μg/day], you should avoid the toxic synthetic version ‘cyanocobalamin’ which contains a molecule of cyanide causing heart problems, shortness of breath/cell deoxygenation, irritability and confusion over long-term exposure. Source natural ‘methylcobalamine’.
Methylcobalamin, commonly referred to as methyl B-12, is a form of vitamin B-12 that is crucial for various bodily functions. Here is a comprehensive overview of methylcobalamin:
What is Methylcobalamin?
Methylcobalamin is one of the four forms of vitamin B-12, which is a water-soluble vitamin essential for brain health, nerve tissue health, and the production of red blood cells. The other forms of B-12 include cyanocobalamin, hydroxocobalamin, and adenosylcobalamin. Methylcobalamin is distinguished by its methyl group attached to the cobalt atom at the center of the cobalamin molecule.
Functions of Methylcobalamin
Neurological Health: Methylcobalamin plays a vital role in the maintenance of the nervous system. It is necessary for the formation of myelin, the protective covering of nerves, and helps prevent nerve damage.
Red Blood Cell Formation: It aids in the production of red blood cells, which carry oxygen throughout the body. A deficiency can lead to anemia, characterized by fatigue and weakness.
DNA Synthesis: Methylcobalamin is crucial for DNA synthesis and cellular replication. It helps in the production of genetic material in cells.
Homocysteine Metabolism: It converts homocysteine, an amino acid that can be harmful at high levels, into methionine, which is beneficial for cardiovascular health. This process helps reduce the risk of heart disease.
Sources of Methylcobalamin
Methylcobalamin can be obtained through dietary sources and supplements:
Animal Products: The primary dietary sources are meat, fish, poultry, eggs, and dairy products. Organ meats, like liver and kidney, are particularly high in B-12.
Fortified Foods: Some foods, such as cereals and plant-based milk, are fortified with vitamin B-12.
Supplements: Methylcobalamin supplements are available in various forms, including tablets, capsules, lozenges, and injections.
Benefits of Methylcobalamin Supplementation
Improved Energy Levels: Methylcobalamin helps combat fatigue and increase energy levels by supporting red blood cell production and improving oxygen transport.
Enhanced Cognitive Function: Regular intake can support memory, concentration, and overall cognitive function, potentially reducing the risk of neurodegenerative diseases.
Mood Regulation: It may help in the management of mood disorders, such as depression, due to its role in neurotransmitter production.
Nerve Health: Supplementation can help alleviate symptoms of neuropathy, such as numbness and tingling, especially in individuals with diabetes.
Deficiency and Health Implications
A deficiency in vitamin B-12 can lead to several health problems:
Pernicious Anemia: This condition results from the body's inability to absorb B-12, leading to a significant drop in red blood cells.
Neurological Issues: Deficiency can cause nerve damage, resulting in symptoms like numbness, tingling, memory loss, and cognitive decline.
Fatigue and Weakness: Reduced red blood cell production can cause persistent tiredness and weakness.
Cardiovascular Problems: Elevated homocysteine levels due to B-12 deficiency can increase the risk of heart disease and stroke.
Recommended Dosage
The recommended daily intake of vitamin B-12 varies by age, gender, and health condition:
Adults: 2.4 micrograms per day
Pregnant Women: 2.6 micrograms per day
Breastfeeding Women: 2.8 micrograms per day
Higher doses may be required for individuals with certain health conditions or those on a vegetarian or vegan diet, as plant-based diets typically lack sufficient B-12.
Methylcobalamin is a vital nutrient with significant roles in maintaining neurological health, red blood cell production, and overall cellular function. Ensuring adequate intake through diet or supplementation can help prevent deficiencies and support overall health and well-being. If you suspect a deficiency or are considering supplements, it is advisable to consult a healthcare professional for personalized advice.
Below, you'll discover foods with the highest concentrations of B-12. Remember to consume them in moderation, as excessive intake of any nutrient can have adverse effects on your health.
High B-12 Foods (from highest to lowest, per 100 grams)
Animal Liver (18.7μg)
Crab (11.5μg)
Sardines (9μg)
Tuna [Skipjack] (8μg)
Skirt Steak [Grass Fed] (7.5μg)
Beef Eye Fillet [Grass Fed] (4.6μg)
Trout (4.3μg)
Beef Ribeye [Grass Fed] (3.5μg)
Swiss Cheese (3.3μg)
Salmon [Wild Caught] (3.2μg)
Venison (3μg)
Salami [Nitrate Free] (2.8μg)
Lamb Shank (2.7μg)
Beef [Grass Fed] (2.6μg)
Mozzarella (2.3μg)
Beef Porterhouse [Grass Fed] (2.2μg)
Beef Rump [Grass Fed] (1.9μg)
Feta (1.7μg)
Parmesan (1.4μg)
Jersey Milk (1.4μg)
Whole Milk [Grass Fed] (1.2μg)
Eggs [Pasture Raised] (1.1μg)
References
Harvard Health. (2022, March 23). Vitamin B<sub>12</sub> deficiency can be sneaky and harmful. https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780
Rd, A. S. M. (2024, February 29). Top 12 foods that are high in vitamin B12. Healthline. https://www.healthline.com/nutrition/vitamin-b12-foods
Vitamin B12. (2023, April 13). Dietitians Australia. https://dietitiansaustralia.org.au/health-advice/vitamin-b12
Vitamin B-12. (2023, August 10). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
Vitamin B12 deficiency anemia. (2021, August 8). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/vitamin-b12-deficiency-anemia
Website, N. (2023, February 21). Symptoms. nhs.uk. https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms/