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Vitamin B12 or cobalamin is a water-soluble vitamin that can be obtained in the diet mostly from animal protein products.

Vitamin B12 is essential for the normal function of all cells in the body and like other B vitamins, B12 helps to transform the food you eat into energy your cells can use. B12 plays a role in the metabolism of carbohydrates, fats and proteins, converting dietary energy into adenosine triphosphate (ATP), the form of energy the body uses in cells. Vitamin B12 plays a key role in the blood where it is involved in the production of red blood cells and normal blood production. It helps to prevent anaemia (deficiency of red blood cells) and therefore the malabsorption of vitamin B12. Signs of anaemia include fatigue and weakness.

Energy

  • B12 plays a role in the synthesis of the intermediate succinyl-CoA of the citric acid cycle. This cycle helps to release stored energy from foods (Linus Pauling Institute 2020).  

  • Vitamin B12 is essential for cellular energy production and energy metabolism (O’Leary 2010) (NIH 2020).

Brain Health/ Nervous System

  • Vitamin B12 is involved in the synthesis of protein structures in the myelin sheath around nerves and nerve cells; a b12 deficiency will result in demyelination of nerves causing neurological problems (Braun & Cohen 2015, 1099). 

  • Vitamin B12 is essential for the synthesis of neurotransmitters (Linus Pauling Institute 2020). 

Cognition

  • A B12 deficiency is associated with poor sensory and motor peripheral nerve function (Leishear et al. 2012). 

  • B12 maintains and supports cognitive function (Morris 2012) (Horvat et al. 2016).

Immune System

  • Vitamin B12 acts as an immunomodulator for cellular immunity (Tamura et al. 1999).

References

  1. Tamura, J., Kubota, K., Murakami, H., Sawamura, M., Matsushima, T., Tamura, T., Saitoh, T., Kurabayshi, H., & Naruse, T. 1999. ‘Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment”. Clinical and experimental immunology, 116. 1: 28–32. https://doi.org/10.1046/j.1365-2249.1999.00870

  2. Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier.

  3. Linus Pauling Institute - Micronutrient Information. 2019. Vitamin B12. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12

  4. Leishear, K., Boudreau, RM., Studenski, Ferrucci, L., Rosano, C., deRekeneire, N., Houston, DK., Kritchevsky, SB., Schwartz, AV., Vinik, AI., Hogerbost, E., Yaffe, K., Harris, TB., Newman, AB., Strotmeyer, ES. 2012. “Relationship Between Vitamin B12 and Sensory and Motor Peripheral Nerve Function in Older Adults”.  Journal of the American Geriatrics Society, 60. 6 (Jun): 1057-63. doi: 10.1111/j.1532-5415.2012.03998.

  5. Morris M. S. 2012. “The role of B vitamins in preventing and treating cognitive impairment and decline”. Advances in nutrition (Bethesda, Md.), 3. 6: 801–812. https://doi.org/10.3945/an.112.002535

  6. Horvat, P., Gardiner, J., Kubinova, R., Pajak, A., Tamosiunas, A., Schöttker, B., Pikhart, H., Peasey, A., Jansen, E., & Bobak, M. (2016). Serum folate, vitamin B-12 and cognitive function in middle and older age: The HAPIEE study. Experimental gerontology, 76, 33–38. https://doi.org/10.1016/j.exger.2016.01.011 

  7. O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299–316. https://doi.org/10.3390/nu2030299

  8. National Institutes of Health. 2020. Vitamin B12. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/