A beginner’s guide to vitamin B12 – benefits, deficiency, and diet tips

From restless.co.uk

Many of us are taking steps to improve our health and boost our immune systems. We’ve previously written about the importance of nutrients like iron and vitamin D in maintaining immune health, but vitamin B12 is another key nutrient our body relies on.

Vitamin B12 deficiency is more common in older adults – affecting around one in 20 people aged 65 to 74 and one in 10 people aged 75 or over. But given the wide range of symptoms and the gradual rate at which they can appear, the condition can often be overlooked or confused with something else.

Luckily, there are plenty of foods that can be added to your diet to make sure you’re getting enough of this vital vitamin.

Below, we’ll explore the benefits of vitamin B12, how to spot the signs of deficiency, and which vitamin B12-rich foods you could incorporate into your meals.

What is vitamin B12?

Vitamin B12, also known as cobalamin, is one of eight B vitamins that play an essential part in keeping our bodies healthy.

It’s important for supporting the function of nerve cells, making red blood cells, DNA formation, and producing energy. But, there are many other benefits of B12, which we’ll look at in more detail below.

Our bodies can’t produce vitamin B12, so we need to get it from our diet. B12 is found naturally in animal products, but it’s also added to certain foods and is available as a supplement. People who have very low B12 levels might also get a B12 injection under recommendation from their GP.

Vitamin B12 is only needed in only very small amounts. According to the NHS, the recommended daily allowance (RDA) of vitamin B12 is around 1.5 micrograms for healthy adults.

Why is vitamin B12 important?

Vitamin B12 plays a critical role in several of our body’s key processes and there are powerful health benefits to making sure that we have enough in our diet. For example…

1. It can help to produce red blood cells

If you don’t have enough B12 in your system, your body can’t produce red blood cells as efficiently.

Then, because the red blood cells aren’t developed properly, they can’t move from your bone marrow into your bloodstream at a fast enough rate. This can lead to anaemia and cause symptoms like muscle weakness and fatigue.

2. It supports healthy, skin, hair, and nails

Because vitamin B12 is so crucial for producing new cells, you need adequate levels for healthy hair, skin, and nails.

B12 deficiencies can lead to hyperpigmentation of the skin, vitiligo, changes to your hair, nail discolouration, and angular stomatitis – where the corners of your mouth become red and cracked.

3. It may support bone health and prevent osteoporosis

One study found that people with low levels of B12 had a lower bone mineral density, which can increase the risk of osteoporosis.

4. It may help to keep your eyes healthy

Vitamin B12 is thought to reduce the risk of age-related macular degeneration – an eye disease that impacts your central vision.

Studies suggest that B12 may lower levels of homocysteine – an amino acid in the blood that’s linked to age-related macular degeneration.

5. It may help to reduce depression

Vitamin B12 plays a crucial role in producing serotonin, also known as the ‘happy hormone’, due to its effect on mood. Vitamin B12 deficiency is linked to decreased serotonin production, which can result in a depressed mood.

Studies show that people suffering from depression showed improved symptoms when receiving both B12 supplements and antidepressants, compared to people who received antidepressants alone.

To find out more about how to ease the symptoms of depression, take a look at our article; 10 things you can do to help yourself through feelings of depression.

6. It may promote brain health and improve memory

Vitamin B12 is thought to lower the risk of brain atrophy – which is the loss of neurons in the brain and linked to memory loss and dementia.

One study of patients with dementia showed that supplementing vitamin B12 and omega-3 fatty acids slowed mental deterioration. Another study found that low levels of B12 can cause poor memory performance.

7. It may help to improve energy levels

While there’s no solid evidence which proves that vitamin B12 can give you an energy boost, all B vitamins play a crucial role in the body’s energy production.

Plus, one of the most common signs of vitamin B12 deficiency is tiredness and a lack of energy.

8. It may improve heart health

Aside from being linked to macular degeneration, the amino acid homocysteine is also linked to an increased risk of heart disease. 

Studies show that B12 helps decrease homocysteine levels, which may lower the risk of heart disease.

Signs of vitamin B12 deficiency

Making sure that we get enough vitamin B12 is incredibly important for our health, and the good news is that because our bodies can store B12 for several years, serious B12 deficiency is rare.

Some of the most common signs of B12 deficiency include…

1. Pale or jaundiced skin

Due to the problems that low levels of B12 cause to your body’s red blood cell production, a common symptom of B12 deficiency is looking pale.

Being deficient in red blood cells can also cause an excess of bilirubin – a red/brown-coloured substance that the liver produces – to circulate in our blood. Having large amounts of bilirubin in your body can cause the skin and whites of your eyes to have a yellow tinge too.

2. Weakness or fatigue

As red blood cells transport oxygen to your body’s cells, when you’re deficient in B12, you may feel tired and weak.

3. Pins and needles

Because B12 supports the function of nerve cells, long-term B12 deficiency can put you at risk of nerve damage.

One of the first symptoms that your nerves are beginning to become damaged is the sensation of pins and needles.

4. Changes to mobility

If left untreated, the damage that B12 deficiency can cause to your nervous system can affect your balance and coordination – and even lead to changes in how you walk and move. It can also increase your risk of falling, which can lead to a range of injuries.

5. Breathlessness and dizziness

B12 deficiency can cause anaemia, so a common symptom is feeling short of breath or dizzy, particularly when you physically exert yourself.

6. Changes in mood

Many people suffering from B12 deficiency report changes in mood and may exhibit signs of depression.

7. Mouth ulcers and inflamed tongue

People suffering from B12 deficiency sometimes have glossitis, which is a red and inflamed tongue that can look smoother than normal.

Other oral symptoms like mouth ulcers are also sometimes seen.

12 foods that are high in vitamin B12

Because the body can’t make B12 by itself, we need to get it from our diet or from supplements.

Vitamin B12 is mainly found in animal products – like meat, fish, and eggs. However, many common plant-based foods are fortified with B12, and can be good sources of this vitamin too.

So, which foods are good sources of vitamin B12?

1. Animal liver and kidneys

Organ meats, like livers and kidneys, are very rich in vitamin B12.

Lamb’s liver is also especially high in copper and selenium, which help the body produce red blood cells and act as powerful antioxidants.

2. Clams

Clams are packed with nutrients and contain very high amounts of vitamin B12. They also contain iron and plenty of antioxidants.

3. Eggs

Eggs are a great source of B vitamins – especially B2 and B12. Egg yolks contain more B12 than egg whites, and the B12 in yolks is easier to absorb too.

4. Fortified cereals

These days, almost all cereals are fortified with nutrients (including B12), so these are a great source of plant-based B12.

Cereals also usually contain vitamin A, folate, iron, and calcium, which are essential for building healthy bones, making red and white blood cells, and supporting immune health.

5. Sardines

Sardines are especially nutritious because aside from being high in vitamin B12, they also contain high amounts of the minerals phosphorus, calcium, and potassium.

These help to regulate blood pressure, maintain strong bones and teeth, and manage how your body uses energy. As they’re a good source of omega-3 fatty acids, they also have many other health benefits.

6. Tuna

Tuna contains high concentrations of B12, particularly in the darker muscles right underneath the skin. Tuna is also high in phosphorus, selenium, and vitamins A and B3 – which can protect your eyes, lower LDL cholesterol, and help prevent heart disease.

7. Milk and yoghurt

A cup of milk or yoghurt a day can make for an excellent source of vitamin B12, and is also a reliable source of calcium and vitamin D.

Yoghurt also contains probiotics – which are particularly beneficial for digestive health.

8. Cheese

Cheese is another rich source of vitamin B12. Swiss cheese (at 36% daily value per ounce) and mozzarella (at 27% daily value per ounce) have some of the highest amounts.

The daily value (DV) is the percentage of the recommended dietary allowance. One ounce of cheese is roughly equal to a slice of cheese that’s large enough to cover the surface of a standard slice of bread.

9. Non-dairy milk

Non-dairy milks – like oat, almond, rice, and soya milk – are fortified with high amounts of B12 and are another great source of plant-based B12.

10. Trout

Rainbow trout contains plenty of healthy fats and B vitamins – including vitamin B12.

It also contains minerals such as manganese, phosphorus, and selenium, which can improve bone health, reduce inflammation, and grow and repair cells.

11. Salmon

Salmon might be most known for containing high levels of omega-3 fatty acids, but it’s also a great source of B vitamins, including B12.

12. Nutritional yeast

Nutritional yeast is a key ingredient of any vegan kitchen, and it’s a great plant-based source of many vitamins, (including B12), as well as protein and minerals.

Can you get all the B12 you need from your diet alone?

While it’s possible to get all the vitamin B12 you need from the foods you eat, in certain cases, a B12 supplement might be useful – particularly if you’re at greater risk of becoming deficient.

People most at risk of a B12 deficiency are those who don’t get enough in their diet, or who aren’t able to absorb enough from the foods they eat. This can include older adults, pregnant or breastfeeding women, and people who…

• are taking antacids long-term
• are taking the diabetes drug metformin
• have had bowel or stomach surgery
• are following a plant-based diet

However, while vegans are more at risk of B12 deficiency because B12 is only naturally found in animal products, you don’t have to automatically take supplements if you follow a plant-based diet.

The amount of B12 needed each day is small, and because many plant-based foods are fortified with high levels of B12, it’s entirely possible that you can still get enough from your diet alone.

However, it’s important for vegans to check that the foods that they eat do contain B12. 

If you’d like some ideas for recipes that are particularly rich in vitamin B12, then check out these meal ideas from Eat This Much. And, if you follow a plant-based diet, take a look at these vegan recipes that are high in B12 from Live Kindly.

What to do if you're worried you're not getting enough B12

It’s important to be aware that not all vitamin B12 deficiency is caused by health problems or diet. It can also be caused by a lack of intrinsic factors (proteins required to absorb B12).

A lack of intrinsic factors becomes more common as we get older, and is linked with pernicious anaemia – an autoimmune condition that affects your stomach.

If you’re worried you’re not getting enough B12 from your diet, you should make an appointment with your GP to get a blood test. If your B12 levels are low, your GP will also be able to advise you on supplementation.

According to the NHS, there isn’t any evidence to suggest that taking extra B12 causes any harm (unless you’re pregnant or breastfeeding), but it’s still important to make sure that any supplements are safe dosage-wise. Adults shouldn’t take more than 2mg a day of B12 supplements unless specifically advised to by their GP.

Vitamin B12 supplements come in many forms, including as a liquid, pills that you swallow, chewable sweets, or even supplements that dissolve under your tongue.

If your levels are exceptionally low (which can be determined by a blood test), your GP might offer you a vitamin B injection.

Final thoughts...

Vitamin B12 is a vital nutrient that your body needs for many different purposes, and being deficient can lead to health complications. 

Most people are able to get enough B12 from their diet alone, as it’s found in many animal products and fortified foods. But, those at risk of B12 deficiency should have a chat with their GP or health practitioner about the possibility of taking supplements – because dosages will vary according to your individual needs.

For more tips on essential vitamins and minerals, head over to the diet and nutrition section of our website.

https://restless.co.uk/health/healthy-body/a-beginners-guide-to-vitamin-b12-benefits-deficiency-and-diet-tips/?utm_campaign=24-02-29&utm_source=midweek-email&utm_medium=email&utm_content=midweek-email-general-24-02-29&bsft_clkid=6beea64a-2b18-4ca6-bb8c-3f1436bdd224&bsft_uid=7e4bbf6c-1c5d-4033-98b6-b63187fc0584&bsft_mid=eaf76447-f05f-4fbd-b570-fd284f9c3667&bsft_eid=8ca8591f-4181-4b02-9aae-0486cfb4caca&bsft_txnid=4f3deaeb-c361-4fd2-9f25-095945db81ee&bsft_mime_type=html&bsft_ek=2024-02-29T06%3A30%3A30Z&bsft_aaid=3fb5a0c8-1d80-4f30-8749-7b9799f02c6c&bsft_lx=7&bsft_tv=24

 

Psoriasis and the importance of oral health: A rock musician’s transformative tale

From dentistryiq.com

A Finnish rock musician learns more about the connection between oral health and autoimmune disease in his journey to a healthier life 

Rock musician Mikko "Pide" von Hertzen, lead singer and guitarist of the globally successful Finnish rock band Von Hertzen Brothers, underwent a significant transformation in his early twenties due to the onset of a chronic skin disease. This health challenge served as a catalyst for him to seek a deeper meaning in life and prompted a newfound focus on his overall well-being, including his oral-systemic health.

Mikko described the early stages of his illness: "In the summer of 1994, I had a long cold, and I was applying for university at the same time, and a lot of other things were going on in my life. At the end of the summer, I noticed the first itchy patches on my skin. From there, the patches started to spread very quickly."

Psoriasis is a chronic autoimmune disease that manifests as red patches on the skin, scaling, and sometimes joint pain. The World Health Organization estimates that around 2%–3% of the world's population suffers from psoriasis. Psoriasis usually appears in young adulthood, but it can start at any age.

"The onset of the disease was quite unexpected. Only afterward did I discover that I had a genetic predisposition to the disease and that it was triggered by a longer flu," the rocker says.

Second-generation Finnish rocker

Mikko, Kie, and Jonne von Hertzen are second-generation rock musician brothers. Their father, Hasse von Hertzen, has been playing rock music alongside his brother Lasse in The Roosters since the 1960s. The younger generation of brothers inherited their passion for making music through familial ties.

Mikko started playing the piano at a Finnish music school at age 4. In the seventh grade, he began playing the drums, and he made his first recordings with his brothers in 1990 when he was 17. Mikko, now 51, played in several popular Finnish rock bands, such as Venus Flytrap, Egotrippi, and Lemonator.

Journey toward a healthier lifestyle

The autoimmune disease psoriasis changed Mikko's self-image, and accepting the change wasn't always easy, he admits. But the experience opened the door to spiritual growth and new insights about life that he might not have been able to deal with at that stage of his life without the disease.

In 1998, Mikko went to India to work in an ashram and do yoga and meditation. He lived an outwardly ascetic life there: For the first couple of years, he slept on a mattress only a few millimetres thick, directly on the hard floor.

“I wanted to delve into the ultimate meaning of life and explore different philosophies, ideas, and religions about humanity and the meaning of the body. I like to believe that the onset of autoimmune disease and its timing in my life helped steer me in a direction that has proven to be the best and most meaningful for me.”

A healthy lifestyle helps to alleviate the skin symptoms of psoriasis, so when Mikko returned to Finland, his priority became good health.

“Having psoriasis has motivated me to pay special attention to lifestyle choices that support the well-being of my skin and body. Although I cannot influence the autoimmune disease, I can contribute to my well-being through choices such as following a vegetarian diet,” Mikko says.

Yoga, meditation, and a healthy diet are also ways he maintains a balanced mind, which is especially helpful in challenging life transitions.

Oral health and autoimmune diseases

Mikko acknowledges the importance of oral health for individuals with psoriasis. Studies indicate that those with psoriasis should be diligent about their oral hygiene, as they commonly face oral diseases like cavities and periodontitis.

Maintaining good oral hygiene is crucial in the treatment of autoimmune diseases. Psoriasis is occasionally treated with immune-suppressing drugs, emphasizing the need for meticulous oral care to diminish harmful bacteria in the mouth and simultaneously mitigate the body’s inflammatory response. The use of biological medications has become more common among individuals with psoriasis. Before resorting to these medications, it’s important to address the patient’s dental health. Sometimes, after dental treatment, the need for biological medications decreases as oral infection management alleviates the symptoms of psoriasis.

Scientific research underscores the connection between oral health and autoimmune diseases like psoriasis. Studies highlight the significance of controlling oral infections and maintaining good oral hygiene, as these practices can help reduce systemic inflammation and the associated systemic effects of poor oral health.

For Mikko, prioritizing oral health is crucial for several reasons. "In addition to psoriasis, I have a predisposition to enamel erosion that affects my oral health. I have been using a bite guard for many years; it prevents teeth from wearing down and helps maintain the enamel in good condition. All home remedies that enhance oral hygiene are necessary for my teeth."

Antibacterial therapy for oral health

The rock musician has been using an antibacterial photodynamic therapy (Lumoral), developed by Finnish scientists, for about six months. (Lumoral is not yet available in the US.)

"I have always tried to take the best possible care of my teeth, and the antibacterial treatment method is an excellent addition to this. When I use the device a couple of times a week as part of my overall oral hygiene routine, I can be sure that the bacterial balance in my mouth is in great shape."

Antibacterial treatment enhances the effects of the toothbrush, and studies show that it significantly improves preventive results compared to professional dental care. The technology slows down plaque formation, reducing the burden of harmful bacteria in the mouth.

https://www.dentistryiq.com/dentistry/oral-systemic-health/article/14305506/psoriasis-and-the-importance-of-oral-health-a-rock-musicians-transformative-tale

5 Ways to Sleep Better If You Have Psoriatic Arthritis

From self.com/story 

Don’t just continue to toss and turn—there are ways to break the pain-stress-fatigue cycle

It’s a bit of an understatement to say that falling (and staying) asleep is a challenge when you have psoriatic arthritis (PsA). Not only can PsA symptoms —like achy joints, a stiff back, or swollen fingers and toes—keep you up, but itchy rashes can do the same, since up to 90% of people with PsA also have the skin condition psoriasis.

There’s a psychological component here too. Your pain flares up. You feel stressed, so your body releases cortisol, a hormone that keeps you alert and awake. The next day you’re exhausted and sleep-deprived, which can worsen your pain. “When this cycle is going, you have increased fatigue and more stress during the day, which can worsen pain perception—both during the day and at night—making it harder to cope with the condition," Annie Miller, LCSW-C, a licensed therapist specializing in sleep and chronic pain at DC Metro Therapy, tells SELF.

The good news—yes there is good news—according to Miller and the other experts SELF interviewed: You can break the cycle. Here’s how to get a better night’s rest if you have PsA.

                                              Everything Bagel/Getty Images/Amanda K Bailey

1. Don’t just continue to toss and turn.

If you’re tucked under the covers and can’t take your mind off your stiff neck, aching hip, or itchy skin, try to avoid laying there for an hour in the hope you will eventually doze off—this can cause your brain to associate your bed with pain and sleeplessness (rather than sweet dreams), says Miller.

Instead, get out of bed after 15 to 30 minutes, Miller recommends. Move to another room (or a chair in your bedroom, if you have one) and do a quiet activity—read a book, listen to calming music or a relaxing podcast, or watch a chill TV show.

Resist the urge to crawl back under the sheets until you’re really sleepy—i.e., your eyelids are heavy and you feel yourself nodding off.

2. Treat any skin symptoms before you get into bed.

As noted above, many people with PsA also have psoriasis, which can result in swollen, inflamed patches of skin that can wreak havoc on your rest, Jison Hong, MD, a clinical assistant professor of immunology & rheumatology at Stanford Medicine, tells SELF.

Dr. Hong recommends keeping your skin super moisturised—especially during cold, dry winter months. Use a humidifier in your bedroom and apply a thick, creamy product—say, Vaseline—after showering, Dr. Hong says. Dry skin can make your symptoms worse.

Last, keep your showers to five minutes or less and use warm water (not hot!), per the American Academy of Dermatology (AAD). Dr. Hong says this will reduce the odds of your skin drying out and getting itchy overnight.

3. Get checked for sleep disorders.

If you consistently feel like you’re not well-rested, also see your primary care physician, rheumatologist, or sleep specialist (if you have one). Certain sleep disorders tend to be more common among folks with PsA compared with those without this type of arthritis.

One is sleep apnea, which basically causes your throat to collapse as you snooze, leading to loud snoring and gasping for air. Not surprisingly, it can make you feel exhausted all the time, even when you spend an adequate amount of time in bed, Dr. Hong says.

It’s an easy-to-miss condition and many people with PsA go undiagnosed, says Dr. Hong. If you do end up having sleep apnoea—monitoring overnight can tell—it’s treatable. Your physician might also consider other sleep disorders, like insomnia and restless leg syndrome—two conditions that are more likely in people with PsA. Those are also treatable, so it’s important to get checked out.

4. Retrain your brain to cope with the pain.

When PsA pain flares, it can be hard to focus on quite literally anything but the aching. To cope, Miller recommends something called somatic tracking, which are mindfulness exercises that help divert your brain from hyper-focusing on pain.

Here’s how it might look in practice with PsA, according to Miller: Say a sharp pain hits your knee. Recognize that it’s there and note how the sensation feels (is the ache dull and mildly radiating, or is it sharp and shooting?). Immediately shift focus to your breath—slowly inhaling and exhaling—to bring your attention to a more positive sensation currently on your body (say, your feet in fuzzy warm socks), Miller advises. Generally speaking, Miller recommends doing these exercises about 30 to 45 minutes before getting into bed, noting it helps people with PsA to get in a calmer headspace for a good night’s sleep.

5. Don’t overlook the importance of sleep hygiene.

It’s always a good idea to keep up with healthy sleep habits—say, by keeping your bedroom dark, quiet, and cool; avoiding electronics right before bed; and nixing caffeine and alcohol in the evenings, for example—but if you’re struggling with PsA and quality rest, those simple tips are especially crucial.

That said, “good” sleep hygiene might look different from one person to the next—and what primes you to enter a dream state might not work for someone else with PsA. If you feel especially sore in the evenings, a warm bath or heating pad 30 minutes before bed might help you relax. Alternatively, if racing thoughts keep you awake, utilising a meditation app (like Headspace) might be what you need. As SELF has previously reported, just do your best to make your wind-down routine as consistent as possible—you want those habits to flag to your brain that it’s rest time.

Say it with us: Better sleep is possible—anyone struggling to snooze soundly (including you!) can improve it, according to Miller. “If you're in bed and you feel stiff and uncomfortable, you may not want to get out of bed, but I would say try these things—really try to put them into practice and see how it goes and see how it feels,” she says.

https://www.self.com/story/psoriatic-arthritis-sleep-tips