Vitamin B12

Staci Ross
HW499: Bachelors Capstone in Health and Wellness
December 5, 2020
 Introduction
• All about vitamin B12!
• What is vitamin B12 and why do I need it?
• If I am eating foods with vitamin B12, do I need to
supplement it?
• What if I am plant-based? Should I supplement
vitamin B12?
• What is vitamin B12 deficiency and how can I
prevent it?
Melao, A. (2018). Vitamin B12 supplements may help slow
Parkinson’s progression, study finds. Retrieved from
• What happens if I have too much vitamin B12?
https://parkinsonsnewstoday.com/2018/03/14/b12-vitamin-
supplements-may-help-delay-parkinsons-progression/
 What is vitamin B12 and
where does it come from?
• Water-soluble vitamin naturally present in some foods and
added to others (NIH, n.d.).
• Vitamin B12 helps prevent megaloblastic anemia which makes
people tired and weak (NIH, n.d.).
• Nutrient that helps red blood cell formation, DNA synthesis,
and neurological function (NIH, n.d.).
• Vitamin B12 is naturally found in animal products; however,
animals are also supplemented with vitamin B12 due to more
pesticides and antibiotic usage.
Wolfram, T. (n.d.). Vitamin B12
for vegans: What you need to
know. Retrieved from
 Why is vitamin B12
important for humans?
• Helps promote red blood cell formation (NIH, n.d.).
• Prevents anemia (Berkheiser, 2018).
• May prevent major birth defects (Berkheiser, 2018).
• Supports bone health and prevent osteoporosis (Berkheiser, 2018).
• Reduces risk of macular degeneration (Berkheiser, 2018).
• Helps improve mood and symptoms of depression (Berkheiser, 2018).
• Benefits the brain by preventing loss of neurons (Berkheiser, 2018).
• Energy boost (Berkheiser, 2018).
• Improves heart health by decreasing homocysteine (Berkheiser, 2018).
• Supports healthy skin, hair and nails (Berkheiser, 2018).

Photo retrieved
from Pinterest
 How much
vitamin B12 do
we need?

Palmer, S. (2018). Vitamin B12 and the vegan diet.

Retrieved from
https://www.todaysdietitian.com/newarchives/0418p3

Pressman, P. (2020). What is vitamin B12
deficiency? Retrieved from
https://www.verywellhealth.com/vitamin-b12-
deficiency-2488570
What is vitamin
B12 deficiency?
Am I getting enough B12? It is important to
remember that the human body does not
create vitamin B12, humans must get it from
animal products or from supplements.
Signs of deficiency? Weakness, tiredness,
lightheadedness, pale skin, heart palpitations,
shortness of breath, constipation, loss of appetite,
diarrhea, vision loss, nerve problems, depression,
memory loss, or behavioral changes (WebMD,
Prevention? Vitamin B12 deficiency is easy to
n.d.).
prevent, many already get what they need by their
diet; meat, poultry, seafood, dairy, and eggs. For
vegetarians and vegans, it is important to take a
vitamin B12 supplement daily.
How to add vitamin B12 into your diet

Norris, J. (n.d.). Vegan diets – health

Retrieved from Pinterest
benefits. Retrieved from
 Information on Vitamin B12 can be found
all over the internet and books.
Where to
NIH
locate
Mayo Clinic
information
Medical News Today
on vitamin Vitamin B12 is heavily talked about in the
B12? plant-based community.
• Forksoverknives.com, Nutritionfacts.org, T. Colin
Campbell Center for Nutrition Studies
 My
recommendations?

• If you eat animal-based

products, you don’t need to
necessarily supplement.
• Vegan or vegetarian, it is
important to take a B12
supplement.
• Vitamin B12 is important to all
of us, so even if you eat animal-
based products, it does not hurt
to add in a supplement as well.
Happy Aging. (2019). Know your food better: Vitamin
B12 benefits and sources. Retrieved from
https://happyaging.in/know-your-food-better-vitamin-
Precautions?
• According to NIH, “The IOM did not establish a UL
for vitamin B12 because of its low potential for
toxicity” (NIH, n.d.).
• No adverse effects have been shown with an excess
amount of B12 from food or supplements (NIH, n.d.).
• There are some known interactions with medications:
• Chloramphenicol, Proton pump inhibitors, H2 receptor
antagonists, and metformin.
• When in doubt, ask your doctor if you should
supplement vitamin B12.

Retrieved from freepik

What have we
learned?
• Vitamin B12 is not produced in the human body, we must get
it by eating animal-based products or by supplements.
• However, since animals are also supplemented with vitamin
B12, it does not hurt to take a supplement as well.
• Vitamin B12 is very important in an overall healthy body and
you can be deficient in vitamin B12.
• Vitamin B12 deficiency is very preventable.
• Many sources available on vitamin B12.
• You do not have to be worried that you are taking too much
vitamin B12.
 References
• Berkheiser, K. (2018). 9 health benefits of vitamin B12, based on science. Retrieved from
https://www.healthline.com/nutrition/vitamin-b12-benefits
• NIH. (2020). Vitamin B12. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
• NIH (2020). Vitamin B12. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
• WebMD. (n.d). Vitamin B12: What to know. Retrieved from
https://www.webmd.com/diet/vitamin-b12-deficiency-symptoms-causes#1