Included in the kit for vegans and vegetarians who are at higher risk for B12 deficiency
Vitamin B12, originating not from plants or animals, but from earth-covering microbes, was likely obtained from natural water sources in the past. However, modern water treatment processes, including chlorination, eliminate the bacteria that produce this nutrient.
Today, in our sanitized environment, reliable sources of vitamin B12 include supplements, animal products, and B12-fortified foods. For vegans, vegetarians, and individuals aged fifty to sixty-five, a daily intake of at least 50 mcg or a weekly intake of at least 2,000 mcg is recommended. This age group may lose some ability to absorb B12 from food.
A deficiency in vitamin B12 can lead to serious health problems affecting the blood, gut, brain, and nervous system. Given the increasing demand for cleanliness in our food chain, it is critical to ensure a regular and reliable B12 source. Supplements are often the most convenient, safe, and affordable option.
From a longevity perspective, B12 can decelerate mTOR for plant-based eaters with inadequate B12 consumption, who may have elevated levels of a methionine breakdown product, homocysteine, an mTOR activator. mTOR is an enzyme that regulates cellular processes, and its inhibition has been shown to extend average and maximum lifespans in model organisms.
Even subclinical (asymptomatic) B12 deficiency is associated with increased oxidative stress, making a regular reliable source of vitamin B12 crucial for maximizing the benefits of plant-based eating.
As a water-soluble vitamin, B12 supplements are generally safe, as any excess not absorbed by your body is excreted in your urine.
What are the healthspan benefits from taking Vitamin B12?
Vitamin B12 (VB12) offers several healthspan benefits, which are supported by various studies and reviews. Here are the key benefits:
1. Cognitive Function and Neurological Health
Vitamin B12 is crucial for maintaining cognitive function and neurological health. It contributes to the synthesis of myelin, which insulates nerve fibers and ensures proper nerve signal transmission. Deficiency in VB12 can lead to cognitive decline, memory loss, and even dementia. Studies have shown that maintaining adequate levels of VB12 can help preserve cognitive function in older adults[1][18].
2. Cardiovascular Health
VB12 plays a role in reducing homocysteine levels in the blood, a risk factor for cardiovascular diseases. Elevated homocysteine levels are associated with an increased risk of heart disease and stroke. By lowering homocysteine levels, VB12 helps in maintaining cardiovascular health and reducing the risk of related conditions[1].
3. Blood Cell Formation and Anemia Prevention
Vitamin B12 is essential for the production of red blood cells. A deficiency can lead to megaloblastic anemia, characterized by the production of abnormally large and dysfunctional red blood cells. This condition can cause fatigue, weakness, and other health issues. Adequate intake of VB12 helps in preventing anemia and maintaining overall energy levels[1][14].
4. Bone Health
A randomized controlled trial indicated that low-dose B-vitamin supplementation, including VB12, can benefit bone mineral density (BMD) in adults with lower B12 status. This suggests that VB12 may play a role in maintaining bone health and reducing the risk of osteoporosis[10].
5. Oxidative Stress and Mitochondrial Function
Vitamin B12 has been shown to attenuate oxidative stress and improve mitochondrial function. For instance, in the context of acute pancreatitis, VB12 was found to suppress oxidative stress and improve mitochondrial dysfunction via the CBS/SIRT1 pathway. This indicates its potential in managing conditions associated with oxidative stress and mitochondrial damage[5].
6. Skin Health and Anti-Aging
VB12, in combination with other bioactive compounds, has shown potential in preventing UV-induced skin damage and photoaging. An in vitro study demonstrated that a mixture containing VB12 could inhibit senescence-related and proinflammatory pathways triggered by UV exposure, suggesting its role in skin health and anti-aging[3].
7. Longevity and Cellular Aging
Vitamin B12, along with folate, has been associated with reduced oxidative stress and longer telomere length, an indicator of cellular aging. Adequate levels of VB12 can contribute to healthier aging by protecting cells from oxidative damage and maintaining telomere integrity[16].
8. Reproductive Health
For women with sickle cell disease, maintaining optimal levels of VB12 may provide reproductive benefits by decreasing homocysteine levels, increasing nitric oxide bioavailability, and promoting antioxidant and anti-inflammatory activities. This can improve reproductive outcomes and overall well-being[17].
9. Adaptation to Dietary Changes
Research on Caenorhabditis elegans has shown that VB12 helps organisms adapt to diets with varying micronutrient content, ensuring optimal lifespan. This adaptive capacity highlights the importance of VB12 in dietary flexibility and longevity[8].
Conclusion
Vitamin B12 is a vital nutrient with multifaceted benefits for healthspan, including cognitive and cardiovascular health, blood cell formation, bone health, oxidative stress reduction, skin health, and reproductive health. Ensuring adequate intake of VB12, especially for individuals at risk of deficiency, can significantly contribute to a healthier and longer life.