An ode to B12

Maybe "ode" isn't the best word, since I'm not much of a singer/song-writer, but I still think today is a good day to talk about B12 -- what it is, what it does, and why we should care.

B12, or Cobalamin as it's called in more science-y circles, is one of the B-complex vitamins. This also includes B1, 2, 3, 5, 6, 7 and 9. They each have alternate names like thiamine (1), riboflavin (2), niacin (3), pantothenic acid (5), pyridoxine (6), biotin (7) and folate (9). It may sound like a lot to remember but here's basically everything you need to know about the B vitamins. Are you ready?

They are all water soluble (meaning the body doesn't really store them very well). They help you break down the food you eat to get energy. So that's why we call them energy vitamins. Energy drinks and little magic "3 o'clock feeling" caffeine-free energy supplements are loaded with B vitamins, and B12 in particular. (In case you're wondering, vitamin C is also water soluble. Vitamins A, D, E & K are all fat soluble).

What's interesting, though, is that if your body doesn't have the energy available, such as a carbohydrate, protein or fat source (i.e. food), then the B vitamins don't get used. And because they are water soluble, the body will flush them away along with the rest of your... fluids. You will literally flush these vitamins down the toilet.

B12 Myth Busted: B12 burns belly fat! Or any kind of fat. Looking at the above, you can understand how someone may make this mistake. B12 is not a calorie-free energy source. In fact, calories are the body's energy source so... no calories, no energy. Makes sense, right?

However, studies have shown that in people who are B12 deficient, weight loss will occur when adequate B12 levels are achieved. This is due to the body being able to more efficiently break down the energy in the food you eat when it has enough of the vitamin available.

So then, how do you know if you are B12 deficient? B12 is produced by animals (but not humans, sadly), and is therefore found in animal products, such as meat fish and dairy. Strict vegetarians may require B12 supplementation, since they won't get it from the diet. Other at-risk groups include people with digestive alternations, such as having had gastric surgery or removal of parts of the intestine that absorb B12.

B12 requires activation in both the mouth and stomach to be sufficiently absorbed. Additionally, since B12 is found in animal protein sources, stomach acid is important to help break everything apart so the body can get access to the B12.

What's the lesson here? B12 is a pretty phenomenal vitamin. In addition to its role in metabolism and breakdown of energy sources, it is also plays a part in cardiovascular and neurological health & function. B12 is a pretty cool vitamin.

-- Les, MS RD LD