METHYLATED FOLATE (B9) + VITAMIN B12 (COBALAMIN) + VITAMIN C
Vitamin B12 (cobalamin)
Do you struggle with fatigue, low energy levels, mood swings and difficulty concentrating? Then this could be a sign that you have a vitamin B12 deficiency. If so, you are not alone.
About 40 percent of all people have low levels of vitamin B12 (cobalamin), which is a problem that needs to be addressed because this is an important vitamin for the production of red blood cells and for your DNA, not to mention all the vitamin B12 benefits that it gives.
Vitamin B12 deficiency is considered one of the leading nutritional deficiencies in the world! Which is a big deal because B12 plays an important role in so many body functions, which is exactly why it's so important that we get enough vitamin B12 in our diet.
Vitamin B12 also benefits your memory, heart, hair, skin and digestion, but is also important for:
to counteract adrenal fatigue
improvement of pernicious anemia and megaloblastic anemia
to benefit multiple metabolic functions, including enzyme production, DNA synthesis and hormone balance
to maintain healthy nervous and cardiovascular systems
*Pernicious anemia is a form of blood deficiency that occurs due to vitamin B12 deficiency, usually as a result of atrophy of the stomach lining so that the body does not produce the glycoprotein intrinsic factor (IF). The disease often has an autoimmune cause.
*Megaloblastic anemia is a condition with abnormal maturation of red blood cells in the bone marrow. The reason is that the synthesis of DNA is disturbed, due to the lack of one or more cofactors – such as folic acid or vitamin B12.
What is vitamin B12 (cobalamin)?
Vitamin B12 actually exists in many forms and contains the mineral cobalt, which is why compounds with vitamin B12 are collectively called cobalamins. Two forms of B12 that are active in human metabolism are methylcobalamin and 5-deoxyadenosylcobalamin.
Vitamin B12 benefits the central nervous system in many different ways. It helps maintain the health of nerve cells - including neurotransmitters, or "neurotransmitters" which are molecules that chemically transmit a nerve signal from one nerve cell to another in the nervous system - and helps form the protective sheath around nerves, called the cell's myelin sheath.
This means that when B12 levels are low, almost all cognitive functions can be affected.
It also helps with digestion and heart health, so a deficiency can lead to both digestive disorders and an increased risk of heart disease.
What are the symptoms of vitamin B12 deficiency?
Due to its wide-ranging roles in the body, a deficiency of this important vitamin can lead to a variety of symptoms, including:
Chronic fatigue and exhaustion/lack of energy
Mood disorders such as depression and increased anxiety
Hair loss
Pain in joints
Numbness and tingling in the feet
Muscular weakness
Reduced reflexes in arms and legs
Increased bodily fumbling
Impaired memory
Dizziness
Impaired balance
Tongue burning
Mucous membrane damage (e.g. cracks in the corners of the mouth, angular stomatitis)
Poor dental health, and bleeding gums
Stomach and intestinal problems
Poor appetite
Impaired digestion
Hyperpigmentation
Vitiligo where the skin lacks the pigment melanin in spots
Impaired sensation
Concentration difficulties
Shortness of breath, difficulty breathing
Palpitation
Headache
Tinnitus
Impaired vision
Non-functioning ability to sweat, which may also cease completely
Male infertility and impotence
Severely reduced function of the bladder muscles, with difficulty throwing water
Orthostatism (blood pressure drops sharply when rising from lying to standing)
Anemia (lack of blood) called pernicious anemia, which is a serious condition that can cause memory loss, confusion and even long-term dementia.
Paralysis in arms and legs
Who are at risk for B12 deficiency?
Older adults who tend to have impaired digestion. This is because the elderly tend to produce less stomach acid needed to properly convert the vitamin.
People who do not eat meat, e.g. vegans and vegetarians
Smokers are at higher risk because nicotine can block absorption.
Alcoholics
People with anemia
People with digestive disorders, such as celiac disease or Crohn's disease, which affect nutrient absorption.
What are the benefits of vitamin B12?
1. Helps prevent memory loss and reduces the risk of neurodegenerative disease
A vitamin B12 deficiency can cause various neurological and psychiatric disorders. Because of its role in nerve health and neurotransmitter signaling, studies show that vitamin B12 benefits cognitive function and is used to lower the risk of neurodegenerative diseases, including Alzheimer's disease and dementia.
A systematic review published in International Psychogeriatrics examined 43 studies that investigated the relationship between vitamin B12 and cognitive decline or dementia and 17 studies that reported the effect of vitamin B12 therapy for these cognitive conditions.
Researchers found that low vitamin B12 levels are associated with Alzheimer's disease, vascular dementia and Parkinson's disease. In addition, B12 supplementation was effective in correcting a biochemical deficiency and improved cognition in patients with existing vitamin B12 deficiency.
2. Boosts mood and helps the nervous system function properly
One of the most researched benefits of vitamin B12 is its ability to aid in healthy regulation of the nervous system, including reducing mood disorders such as depression and anxiety.
Studies highlight that vitamin B12, along with folate (folic acid), is needed as an important determinant of one-carbon metabolism, which produces the compound called SAMe (S-adenosylmethionine). SAMe is critical for neurological function, stress management and mood regulation.
Vitamin B12 is also needed for concentration and cognitive processes, such as learning, so a deficiency can result in difficulty focusing and an increased risk of attention disorders.
3. Helps maintain energy levels
Vitamin B12 benefits your metabolism because it is needed to convert carbohydrates into usable glucose in the body. Glucose from carbohydrate foods is used as a form of energy, so this is why people with deficiencies often experience fatigue.
Research shows that vitamin B12 is also needed for the signaling of neurotransmitters that help your muscles contract and give you energy to move throughout the day, without feeling tired and listless.
People often wonder if vitamin B12 promotes weight loss. Because a deficiency can lead to sluggishness, chronic fatigue, and mood and appetite changes, it can be difficult to lose or maintain weight with these symptoms. It's not like you'll lose weight just by increasing your vitamin B12 levels, but correcting a deficiency can increase your energy levels and regulate your appetite.
4. Plays a role in maintaining heart health
Vitamin B12 benefits cardiovascular health in several ways.
Vitamin B12 helps reduce elevated homocysteine levels, which is considered a major risk factor for heart disease. Homocysteine is an amino acid, and its levels in the blood are affected by blood levels of various B vitamins, including vitamin B12.
Vitamin B12 helps protect against heart diseases such as heart attack or stroke by lowering high homocysteine levels in the blood. There is also some evidence that B12 may help control high cholesterol and high blood pressure levels.
B vitamins can also control atherosclerotic diseases*, which is a dangerous build-up of plaque in the arteries.
* In atherosclerosis, also called atherosclerosis or atherosclerosis, fat and calcium have accumulated in the walls of the blood vessels. The vessels become stiffer and narrower and the blood has difficulty passing through. Atherosclerosis is the most important cause of cardiovascular disease.
5. Needed for healthy skin and healthy hair
Vitamin B12 is important for healthy skin, healthy hair and healthy nails because it plays an important role in cell reproduction. Research suggests that vitamin B12 increases skin health by reducing redness, dryness, inflammation and acne - and can be applied directly to the skin for psoriasis and eczema.
It can also reduce hair breakage and help nails grow stronger.
6. Helps with digestion
Because of its role in aiding digestive enzyme production, B12 is needed to support healthy metabolism and breakdown of food in the stomach.
One of the ways vitamin B12 benefits digestion is that it has been shown to help promote healthy bacteria in the gut flora.
Elimination of harmful bacteria in the gastrointestinal tract - and at the same time the presence of beneficial bacteria - is what prevents digestive diseases such as inflammatory bowel disease or candida (fungus).
7. Needed for a healthy pregnancy
Vitamin B12 is needed to create nucleic acids (RNA and DNA) - the basic genetic material used to create the entire body. Therefore, the nutrient is not only an important nutrient for growth and development, but an important component for a healthy pregnancy.
Vitamin B12 also interacts with folate in the body, so it can help reduce the risk of birth defects, such as neural tube defects. When a pregnant woman's B12 supply is low, the folate needed for DNA synthesis remains "trapped" and cell replication is impaired.
Studies report a two- to fourfold increased risk of neural tube defects with low vitamin B12 status.
8. Helps produce red blood cells and prevent anemia
Vitamin B12 is needed to produce a healthy level of red blood cells. It helps prevent a type of anemia called megaloblastic anemia, which results in symptoms such as chronic fatigue and weakness. Research published by the Mayo Clinic suggests that a number of individuals with B12 deficiency may exhibit classic megaloblastic anemia, a blood disorder that occurs when the bone marrow produces large, abnormal red blood cells, or megaloblasts. An autoimmune disease called pernicious anemia is a type of megaloblastic anemia that occurs when the body cannot absorb vitamin B12 properly. Reports describe treatment of pernicious anemia with therapeutic doses of B12, either by intramuscular injections or orally with dietary supplements.
Which foods contain vitamin B12?
Animal foods are the best food sources of vitamin B12, including: dairy products, eggs, meat, fish, poultry and offal. Vegetable foods do not naturally contain vitamin B12, but can be synthetically fortified. Vitamin B12 is found to some extent in fortified plant foods such as yeast, fortified cereal products and algae. However, the vitamin B12 in most of these is not considered as absorbable as in natural animal sources.
Compared to other vitamins, we don't need a huge amount of vitamin B12, but we do need to replenish our bodies every day. B vitamins are water-soluble and are flushed out of the body if not used (so they are not stored in the body), so to maintain levels of the recommended amount in the bloodstream and prevent a vitamin B12 deficiency, we need to get the vitamin every day.
Folate, folic acid or vitamin B9
Folate, also known as folic acid or vitamin B9, is perhaps best known for its impact on prenatal health and neural tube development, but this important vitamin B9 is involved in so much more, from supporting heart health to improving brain function. Folate is also important for the formation of DNA and RNA, as well as in the formation of red blood cells. Folate is a water-soluble vitamin that you definitely want to make sure you're getting enough of.
What is folate?
Folate, which is also called folic acid or vitamin B9, is an important water-soluble B vitamin that plays a role in many different ways for health. The vitamin helps with cell division and helps create new cells by copying and creating DNA. It also helps the body use vitamin B12 (cobalamin) and certain amino acids.
A folate deficiency can have serious consequences, including fatigue, painful mouth ulcers, and also an increased risk of birth defects such as heart problems, spina bifida and anencephaly (deformation with missing cerebrum).
Folic acid is the synthetic form of folate found in most prenatal vitamins, food supplements and is also the form of the vitamin used in food fortification (however, this fortification is not mandatory in Sweden). In an effort to prevent dangerous birth defects caused by folate deficiency, many countries around the world have strict regulations requiring food manufacturers to fortify certain products with folic acid.
Folic acid from pregnancy supplements is often recommended by many doctors to ensure folate needs are met and to protect against pregnancy-related complications.
Women of childbearing age should get at least 400 micrograms of folic acid or folate daily through diet or supplements. Pregnant and lactating women should get 500 micrograms.
Folate is also associated with improved cognitive function and protection against depression and Alzheimer's disease. The vitamin can also help support a strong skeleton, reduce the symptoms of tingling or crawling in the legs, so-called. restless legs syndrome or nowadays Willis-Ekbom's disease and promote the health of the nervous system.
What is the difference between folic acid and folate?
So is folate the same as folic acid? And if not, what is the difference between folate and folic acid? Although the terms are often used interchangeably, there are several differences between the two.
Folate is found naturally in food sources such as fruits, vegetables and legumes. Folic acid, on the other hand, is the synthetic form of folate and can be taken as a dietary supplement, as well as obtained from fortified foods such as flour, pasta, cereals, bread and rice (in some countries).
However, filling your plate with folate-rich foods is the best option for meeting your daily folate needs, as these foods also contain many other important nutrients that are important for health. However, a dietary supplement with folic acid can be a useful tool to prevent deficiency in some individuals.
What are the health benefits of vitamin B9 (folate/folic acid)?
1. Folate promotes a healthy pregnancy
Because of its involvement in DNA synthesis and its important enzymatic reactions, folate is a very important vitamin before and during pregnancy. During pregnancy, the need for folate even increases, to support fetal growth and development. In fact, health professionals often recommend that you start taking a supplement or eat more folate before pregnancy, to prevent birth defects.
One of the best-known benefits of folate is its ability to reduce the risk of neural tube defects that can affect the brain, spine, or spinal cord. Meeting your folate needs can also reduce the risk of anemia, preterm birth, and pregnancy complications.
2. Folate supports heart health
Heart disease accounts for almost a third of all deaths around the world. Fortunately, studies show that folate benefits heart health and may help reduce the risk of heart disease.
Higher levels of folate are linked to lower levels of homocysteine, a type of amino acid that can contribute to the formation of blood clots and cause arteries to narrow and harden. Increasing your intake of folate can help reduce homocysteine levels and thereby prevent heart disease.
3. Folate builds strong bones
In addition to being associated with a greater risk of heart disease, elevated homocysteine levels can also affect bone health. Studies show that folate can lower homocysteine levels and affect the rate of bone metabolism to promote better bone health.
4. Folate improves cognitive function
Low levels of folate, along with low levels of other B vitamins such as vitamin B12, have been associated with cognitive decline and dementia. A study published in the American Journal of Clinical Nutrition found that low folate status was associated with impaired cognitive function.
Another study showed that a folic acid supplement could effectively improve cognitive function in older adults with mild cognitive impairment. Another study also found that a higher intake of folate was linked to a reduced risk of developing Alzheimer's disease.
5. Folate reduces the symptoms of restless legs syndrome
Restless legs syndrome, now called Willis-Ekbom disease, is a condition characterized by the urge to move the legs, especially at night. While anyone can develop the disease, pregnant women are more likely to develop Willis-Ekbom disease.
Studies show that low levels of folate may be associated with the development of Willis-Ekbom disease, especially during pregnancy. Studies also show that an intake of folate can reduce the syndrome.
What happens with a lack of vitamin B9 (folic acid)?
A deficiency of vitamin B9 (folate, folic acid) can cause symptoms such as anemia (lack of blood), weakness, headaches and fatigue. Conversely, too much folate can also be harmful and can cause symptoms such as cramps, diarrhea and confusion.
What are typical deficiency symptoms of folate (vitamin B9)?
Folate deficiency alone is uncommon. Since folate deficiency usually arises from causes such as poor diet, alcoholism or problems with nutrient absorption, folate deficiency therefore occurs in combination with other nutritional deficiencies.
Folate deficiency anemia, also known as "megaloblastic anemia," is the most important clinical sign of low levels of folate and vitamin B12. Megaloblastic anemia results in the production of red blood cells that are abnormal and large, causing symptoms such as:
Weakness
Hair loss
Fatigue
Pale skin
Headache
Irritability
Premature growth of gray hair
Delayed growth
Respiratory distress
Palpitation
Concentration difficulties
Weight loss
Nausea
Women who are pregnant or women of childbearing age, people with alcohol addiction and those with malabsorption disorders are at greatest risk of folate deficiency. Folate deficiency in the elderly is also a problem, especially in people with a poor diet or reduced appetite.
Conventional folate deficiency treatment usually involves increasing folate levels by making dietary changes and sometimes even taking a folic acid supplement. It is also important to diagnose and correct other nutritional deficiencies that may also be present, such as a vitamin B-12 deficiency (cobalamin).
What happens if you get too much folate?
If you get your folate from food, you don't have to worry about getting an excess of folate. However, if you take dietary supplements with folic acid, it is important to stick to the recommended daily dose to avoid negative side effects such as cramps, diarrhea, confusion and skin reactions. Other possible side effects include epilepsy, changes in sex drive, difficulty sleeping, and mood changes.
Another risk with an excess of folic acid is that it can mask a deficiency of vitamin B12 (cobalamin), which can have harmful health effects if left untreated. Long-term vitamin B12 deficiency can lead to problems such as anemia (lack of blood), fatigue, nerve damage and even neurological changes.
How much folate or folic acid should you eat each day?
Most adults need about 300 micrograms of folate, women of childbearing age 400 micrograms, while the daily requirements increase for women who are pregnant or breastfeeding by up to 500 micrograms per day.
If you get your folate from healthy foods like fruits and vegetables, the risk of folic acid overdose is minimal. However, taking large amounts of supplemental folic acid from supplements may increase the risk of side effects.
Are you perhaps thinking of getting pregnant or are you already pregnant?
A dietary supplement with folic acid/folate (vitamin B9) before conception has been associated with a greater chance of becoming pregnant, improved success with fertility treatments, and reduced risk of neural tube defects in the child(ren). In addition, women planning to become pregnant or who may become pregnant are recommended to take a daily dose of folate/folic acid (vitamin B9) of 400 mcg to 800 mcg per day, at least 1 month before the desired pregnancy. Folic acid is important for male reproductive health and maintains normal sperm development and maturation.
Vitamin B12 affects sperm and semen quality in men. Some of the positive effects that vitamin B12 has on sperm quality and sperm physiology is that the vitamin works in a way that increases sperm count, improves sperm motility and reduces sperm DNA damage. Vitamin B12 deficiency can sometimes lead to temporary infertility, an inability to conceive. This usually improves with appropriate intake of vitamin B12. Taking vitamin B12 along with folate can improve fertility in women undergoing fertility treatment, or those who have difficulty conceiving.
Recommended intake and use:
1 capsule/day. Dietary supplements should not be used as an alternative to a varied diet. It is important to have a varied and balanced diet and a healthy lifestyle. Recommended daily intake should not be exceeded.
