The Importance of Vitamin B12 To Our Body

Did you know that vitamin B12 is essential for our bodies to function normally? Dr. Maria Scunziano-Singh, a naturopathic medical doctor in Spring Hill, FL, discusses the importance of this vitamin to our well-being and health.

Vitamin B12 is responsible for many important functions in our bodies, including energy production, DNA synthesis, and red blood cell formation. It also helps keep our nervous system healthy and can play a role in preventing heart disease.

If you’re not getting enough vitamin B12 in your diet, you may start to experience some symptoms such as fatigue, weakness, constipation, or loss of appetite. In severe cases, a lack of vitamin B12 can lead to anemia or neurological problems.

What Is Vitamin B12?

Vitamin B12 is a class or group of chemically related compounds. The most common form is cyanocobalamin, a synthetic form used in pharmaceuticals and supplements that is stable and lower cost than others in the class. A more physiological form of B12, methylcobalamin, is also available with a higher cost but it is purported to be more bioavailable (able to be used by the body efficiently).

Vitamin B12 is an essential vitamin that a person needs to function normally. Our bodies cannot naturally synthesize it so it must be ingested from food or supplemented in the following forms: taken under the tongue (sublingual), intranasal (as a gel via nostril), or intramuscular (as an injection).

Because it is water soluble, it dissolves in water easily. It enters through the digestive tract or directly into the bloodstream in the body. The B12 is used by cells, and any unused B12 is eliminated through the kidneys when you urinate.

Vitamin B12 is found naturally in animal products, including fish, poultry, eggs, meat, animal milk (cow, goat), and their products, yeast, and certain algae.

All vitamin B12 is naturally synthesized by bacteria — and ONLY by bacteria. These organisms are mainly found in fish and livestock and to a lesser degree in plants.

Commercially produced B12 is from fermented bacteria. The most commonly used bacteria species currently are Propionibacterium shermanii and Pseudomonas denitrificans.

What Does Vitamin B12 Do For You?

Vitamin B12 plays an essential role in red blood cell production, energy production, cell metabolism, fat production and metabolism, and hormone production. It is also responsible for the manufacture and metabolism of protein, DNA (gene) synthesis, and helping our bodies maintain nerve function.

How Do You Get Vitamin B12?

Our primary sources for vitamin B12 are animal products, including fish, poultry, eggs, meat, milk, and milk products. Beef liver contains the highest content of vitamin B12, while eggs, milk, and chicken have much less per ounce.

Plants are generally not adequate sources of B12; however, nutritional yeast, fortified cereals, and fortified soy products and energy bars can be sources of vitamin B12. However, be aware that nutritional yeast alone is not known to contain sufficient B12 or even well-absorbable B12. Therefore, it should be fortified for the best nutritional value.

Vitamin B12 Facts of Interest?

Here are some interesting facts about Vitamin B12:

• Cobalt, a trace soil mineral, is needed by grazing animals to form B12. It is the cobalt that is the key element in allowing for B12 vitamin production. Cobalt itself is not used by the body but the substance it yields is the B12.
• Cyanide is a by-product of B12 metabolism but it is minimal and does no harm to our systems as of current scientific knowledge.
• Intrinsic factor, a natural chemical formed in the human stomach must be present for proper digestive absorption of B12. Aging, certain drugs (especially antibiotics), diseases and surgery can all disrupt or interfere with B12 absorption.
• About 50% of an oral dose of 1000mcg of vitamin B12 can be absorbed, but this absorption decreases if the threshold of intrinsic factor is exceeded (>2000mcg).
• Pernicious anemia is a very serious condition in which stomach cells with intrinsic factor are attacked by the immune system.
• Vitamin B12 is given intravenously to treat cyanide poisoning.
• Vegans are very strongly advised to add B12 supplementation to their diets.

Who Is At Risk For a Vitamin B12 Deficiency?

A specific subset of our population may be at risk for a vitamin B12 deficiency, including vegans, strict vegetarians, individuals with Celiac, Crohn’s Disease, and malabsorption or gastrointestinal tumors. Also, those at risk include people who have had bariatric surgery for weight reduction and a fetus or infant whose mother is B12 deficient.

Vitamin B12 is mainly stored in the liver, but a reduction in storage will occur with low or no intake. We store anywhere from 2 to 5 milligrams in the body, with 50% in the liver.

Those who are pregnant or trying to become pregnant, who follow a vegan lifestyle or fall into one of these at-risk groups, must get vitamin supplementation or fortification during this time. Please discuss this with your medical care provider.

Vitamin B12 Deficiency Manifestations

Once the body’s stores of vitamin B12 are diminished due to lack of intake or absorption, or both, serious health issues will arise. It is only when one replenishes the B12 that catastrophic events can be prevented.

You can be examined for possible B12 deficiency by visiting a healthcare provider. You may not realize that you have problems associated with vitamin B12 deficiencies.

When your levels of B12 become low you can start to experience symptoms such as:

• Fatigue (being very tired constantly)
• Weakness
• Constipation
• Weight loss
• Loss of appetite
• Numbness or tingling in your hands and feet
• Loss of balance
• Confusion
• Depression
• Poor memory
• Soreness of the mouth or tongue
• Blurred vision
• Hallucinations
• Personality changes

Of course, many of these problems may not be due to a B12 deficiency. Since there is no entirely consistent and reliable set of symptoms, you must have a medical doctor check for a vitamin B12 deficiency or any other issues that may cause these symptoms. If you have the symptoms mentioned above, please do not ignore the warnings!

Many people with low vitamin B12 may not have deficiency symptoms for 20 years or more. However, this fact remains elusive, and some explanation may be that analogs or substitute vitamins or enzymes may serve the purpose of bodily balance when B12 has not been sufficiently replenished.

Folate is an important substance found in most green plant foods. It may be one of the substances that will allow for longer periods without B12, which could account for this. However, it should not be considered an answer to B12 problems.

Measuring Vitamin B12?

A blood sample is the best way to know where your B12 levels stand. Levels above 500 are adequate for most people. Some other things to measure:

• Methylmalonic acid (an enzyme that will be elevated in deficiency), by blood sample; will be reduced in urine sample
• Complete blood count, by blood sample
• Homocysteine level, a blood enzyme to sample that can be an indirect source of detecting B12 deficiency (see high levels)
• Folate or folic acid levels in blood sampling are other indirect means of checking for B12 deficiencies (see low levels)

US Recommended Daily Allowance For Vitamin B12

The U.S. recommended daily allowance for vitamin B12 for adults is 2.4 mcg, with nursing moms needing up to 2.8 mcg.

Taking in 1 mcg of B12 in food form three times a day is good practice for most adult individuals.

If you use a supplement, 500-1000mcg a day or every other day can be safely taken because you will usually absorb only half the intake; less absorption will occur with persons eating little-to-no animal products and over the age of 50 in general.

Vitamin B12 Foods & Supplements

According to the Foods Standards Agency and The Vegetarian Society of the U.K., we need to be aware of vitamin B12 sources and consume B12 daily in adequate amounts to prevent severe health conditions.

To get vitamin B12 from foods you should be eating things such as:

• Meat
• Milk
• Eggs
• Fish

When consuming meat and dairy products, ingesting animal products that are not from grass-fed or humanely-raised livestock means you may be taking in antibiotics and other chemicals that will affect B12!

You can get smaller amounts of B12 from thing such as:

• Tempeh (fermented tofu)
• Chlorella
• Organic land veggies that have not been washed
• Seaweeds

It is important to take these above plant foods often if animal products are not an option for your diet. While the value of plants in our diet cannot be overstated, do not rely on a few plants alone for B12. It would be best if you had a wide variety of, preferably organic, plants, and you should also consider a supplement.

Fortified cereal, soy, or other vegetarian products usually also contain absorbable B12.

Supplements can be either over counter purchased or medically prescribed. If your physician in Hernando County, or wherever you are located, is unaware of your intake or that you are at risk for a deficiency, please discuss any symptoms you may have that would prompt investigation and possibly a prescription.

Drug Interference With Vitamin B12

There are more than 1,000 different medicines, over-the-counter or prescribed, that will interfere with B12 in the human body. The following commonly used medications can and will cause B12 levels to drop:

• Metformin – for diabetes
• Antacids and proton-pump inhibitors – daily use can deplete many essential vitamins and minerals
• Oral contraceptives and estrogen replacement
• Anti-seizure medicine
• Blood pressure lowering meds – like beta blockers
• Ibuprofen
• Aspirin
• Cholesterol lowering meds
• Benzodiazepines – like Valium, Xanax, Ativan, Temazepam
• Antibiotics

If you are one or more of these medications, you are strongly advised to supplement vitamin B12, because even so called “adequate daily consumption” may be largely inadequate with poor health outcomes.

Talk to your medical or other healthcare providers who may be able to guide you further.

If you feel a single provider is not helping you, seek more advice on how best to improve your overall health.

Take charge. It is your life – protect it well.

References and Recommended Reading

• Herbert. V.. Vitamin B12 in Present Knowledge in Nutrition; 17th Ed.; International Life scisences Institute Press; Washington, D.C., 1996.
• Pachiloh, S., R.N., Stuart, J. D.O.. Could It Be B12: An Epidemic of Misdiagnoses; Linden Publishing, 1st Ed., USA, 2005.
• Sumner, AE, et al. EElevated methylmalonic acid and total homocysteine levels…after gastric surgery; Ann. Internal Medicine; 1996; 124:469-76.

source https://wellcomeomcenter.com/the-importance-of-vitamin-b12-to-our-body/

On Sun and Water: Just How Much Do We Need Of Each?

The sun is something we can’t escape. At 4.5 billion years of age and it is estimated to have another 5-6 billion years before it runs out of hydrogen and engulfs Mercury, Venus, and Earth.

The sun radiates heat and light, also known as solar energy, which is needed to sustain life on Earth. Our bodies use the UVB rays from the sun for vitamin D formation, with the best times for us to get that benefit being between 10:00 AM and 2:00 PM. Solar noon, which occurs at 1:00 PM, is the peak for obtaining these rays.

Not only do humans need the sun to survive, but so do other animals, and even the plants around us. All plants require light from the sun for photosynthesis, the process within a plant that converts light, oxygen, and water into carbohydrates (energy), in order for plants to produce seed, grow, and bloom.

Without the sun to heat the Earth, it would freeze. Although some microorganisms living in the Earth’s crust could survive, the majority of life on our planet would enjoy only a brief post-sun existence, eventually dying.

The Powerful Sun Facts

• The sun is the closest thing in nature to a perfect sphere.
• It is 93 million miles from the earth.
• It takes 8 minutes and 19 seconds for light from sun to reach us on earth.
• It has 6 layers and its outermost layer has a temp of 9,941 degrees fahrenheit.
• The sun’s core temperature is 27 million degrees fahrenheit — which is beyond hot.
• It has a 423,000 mile radIUs (for comparison, the Earth’s radIUs is a mere tad under 4,000 miles).
• Over 1 million earths could fit inside the sun!
• The sun is a star that is closest to the earth (reason we see it so brightly).
• The sun has different forms of radiation — visible light, infrared, UA, UVB and UVC. It releases tremendous energy via nuclear fusion in the form of radiation, electricity, and solar wind. UVC rays are blocked by ozone layer and thus we have a natural shield from these powerful rays.

Vitamin D from the sun is crucial in the prevention of a variety of conditions and disease.

Disease Prevention

Vitamin D from the sun is crucial in the prevention of a variety of conditions and disease. In fact, a growing body of evidence demonstrates how Vitamin D is a cofactor in the regulation of at least 3,000 out of the 30,000 genes in the human body.

Some conditions that lack of Vitamin D can bring on include:

• Rickets
• Osteoporosis
• Depression
• Cancer
• Hypertension/Cardiovascular Disease
• Multiple Sclerosis
• Type 2 Diabetes Mellitus
• Respiratory Infections and Viruses
• Chronic Inflammation
• Insomnia and Sleep Apnea
• Age-Related Macular Degeneration/Myopia
• Alzheimer Disease
• Other conditions, like gout and spinal cord diseases

Rickets

Children who were not in sun in 1920’s developed rickets.

Osteoporosis

High quality diet, exercise, sleep, and relaxation are of very high importance in bone strength, however bone development is very dependent on Vitamin D formation from sun exposure. Adults who do not have sufficient Vitamin D (mainly from sun) cannot process calcIUm and other minerals that will lead to osteoporosis.

Depression

Depression can be instigated by lack of natural light, and sunlight helps to enhance serotonin and melatonin production, both hormones of which are mood elevating and stabilizing.

Cancer

Adequate Vitamin D can assist in cancer cell disintegration and slow down cell growth and spread. It also prevents angiogenesis, the formation of blood vessels for the cancer, and aids in Melanoma prevention.

Hypertension and Cardiovascular Disease

Studies are showing how UV light exposure allows for nitric oxide release in the skin that can help reduce blood pressure by several points.

Multiple Sclerosis

The farther away from the equator a person is, the higher the risk for MS. Vitamin D has been shown to have a relationship to how the immune system reacts with regard to the myelin sheath that covers fast-acting nerves. Studies also show those with ms have low D levels and supplementation has been promising in its benefit for this condition. Caution with excess heat exposure is warranted, however, due to the extreme fatigue that high heat can cause in MS.

Type 2 Diabetes Mellitus

Studies underway that indicate powerful correlation with sunlight deficiency and development of DM.

Respiratory Infections

In a large analysis of more than 11 thousand participants, the level of Vitamin D was very significant in that supplemental Vitamin D was associated with lower rates of respiratory infections such as Tuberculosis, Pneumonia, colds, and other respiratory viruses.

Chronic Inflammation

Significant anti-inflammation is noted in lab studies on Vitamin D in both human and lab animal cell lines. Benefits for autoimmune and other inflammatory conditions in heart, gut, and nervous systems are under study. In all these areas, Vitamin D, from sunshine especially, has shown to be beneficial.

Insomnia/Sleep Apnea

Studies show links between lack of sleep and sleep apnea. In one study of 1,500 people who had insomnia in 2012, Dr. Stasha Gominak published her results showing a replenishment of Vitamin D levels via sunlight and/or supplentation to levels of 60-80 ng/ml that alleviated insomnia. Another study published in 2014 showed a reduction in airway obstruction in sleep apnea disorders.

Age-Related Macular Degeneration/Myopia

ARMD has nothing to do with sunlight, according to studies that included 44,000 people. Interestingly, it is found that 0.9% of people of color and 2.5% of caucasians develop this condition chiefly due to lack of lutein, zeaxanthins (antioxidants found in blueberries, salmon, pistachios and eggs), Omega 3 fatty acids and excess intake of Omega-6 fatty acids. However, Myopia is also seen in children not exposed to sunlight regularly.

Alzheimer Disease

There are many studies underway indicating the need for sunlight to protect and enhance cognitive function.

Other Conditions

Other conditions that also benefit include gout, spinal cord diseases, Psoriasis and other skin diseases.

Sun Protection

While the sun and the Vitamin D it produces can be beneficial, and the threat of loss of life is greater without the sun than with, we do have to protect ourselves from it to some extent as well.

Participating in outdoor sports, including swimming, in bright sunlight, may require some protection for those who are vulnerable. And, the reapplication of sunscreens may be needed.

Conditions such as skin aging, heatstroke, sunburn, freckles, moles, and potential skin cancers must be taken into consideration. Often many individuals don’t need any special protection unless the following conditions exist:

• You have extremely fair skin
• You have sun sensitivity with Solar Urticaria, which is a rare allergic reaction to sun exposure, Rosacea, Lupus, etc.
• You suffer from Xeroderma Pigmentosa (rare congenital skin disease)
• You are taking medications that would cause sun sensitivity like antibiotics, anticonvulsants, antifungals, antihistamines, oral contraceptives
• Your skin already sunburned or has any type of burn

The best sources for protection from the sun include:

• Wearing clothing with sunblocking capacity
• Wearing thick cotton or tight natural weave wide brim hats covering head and face
• Using umbrellas and tents to shield from the sun
• Eating a plant diet and getting plenty of water and electrolytes into your body
• Using non-nano particle zinc oxide and titanIUm oxide; other ingredients acceptable are sunflower oil, calendula with coconut oil, aloe vera and shea butter

The Sun and Skin Cancer

By conventional medicine standards, skin cancers, such as basal cell, squamous cell, and melanomas are associated with repeated intense sunburn. Lesser intensity exposure is generally not a cause for skin cancer. However, of note, association does not necessarily imply causation.

From an energetic perspective, however, the cause for skin cancer is excess yin factors discharged to the surface such as milk, dairy, oily, spicy, sugary, fruits, spices, drugs, alcohol, stimulants, and protein supplements.

To put things in perspective, note these statistics:

Death from lack of sun	1,684,677
Death from sunlight	5,125
Ratio	329:1

When you consider using products to protect your skin from the sun, some products to avoid include:

• Oxybenzone, an ingredient in sunscreen linked to skin cancer formation
• Parabens, which have been linked to cancer
• Octisolate
• Octocryene
• Avobenzone
• Petroleum products
• Any reef destroying products

Optimize Your Vitamin D

Know your Vitamin D level by having your health provider order tests or send in your own blood testing kit. Optimal levels are between 60-80 ng/ml. Remeasure your levels after 4-5 months to note changes. If your sun exposure is inadequate, add an oral form of Vitamin D.

Foods naturally containing D include salmon and other fatty fish, mushrooms and eggs. All fortified products contain Vitamin D.

Sun Exposure

Each minute in the sun will provide approximately 1000 IU of Vitamin D3 via conversion of the skin uptake of solar energy and transport to the liver. Because of this, it is best to expose as much of skin as possible without sunblock for a certain amount of time. However, you do need to be sure not to exceed your exposure time so much that you cause skin burning.

If your skin is naturally strongly pigmented, i.e. the closer your heritage is to the equator (lower latitudes), you will need more time in sun for Vitamin D production and the use of an oral or injectable form is advisable due to the problem of deficiences. The melanin in skin of darker skin shades is a strong blocker of sunlight, hence a relative deficiency is more likely.

The recommended time spent in the sun, based on your skin shade, is:

• Fair Skin: 15 to 20 minutes
• Olive Skin: 25 minutes
• Darker One Shade: 30 minutes
• Darker a Second Shade: 30 to 40 minutes
• Darkest Skin: 45 to 55 minutes

You should remove yourself to a more protected area if you feel skin becoming tender to touch when getting sun exposure.

Supplementation

When maximum daily sun exposure is not possible, you should supplement with Vitamin D3 (cholecalciferol, which is better absorbed than D2, ergocalciferol). It is recommended that you get 2000 IU daily for levels 30-40 ng/ml, and 5,000 to 10,000 IU daily if you are moderate to severely deficient. A better form of vitamin is a plant or plankton-derived source.

Everyone is urged to ensure that these other nutrients are also taken into their bodies, preferably via diet:

• Vitamin K2 (menaquinone) at 90-100 mcg along with Vitamin D3
• Magnesium – 400mg daily
• Omega 3 fatty acids, good food sources of protein, fats, and minerals

Keep in mind, the older a person is in age, the less sun absorption capacity they have. It is wise for older individuals to use a good supplement that is plant based. Oral capsules or liquids are best.

The Importance of Water

We are water beings! We are a mean 60% water, and adults have about 1.2 to 1.5 gallons of blood in our bodies. Babies are 78% water, and this drops to 65% after about a year. Adults need about half of our body fluid volume replenished on a daily basis.

We should be very careful when consuming water. We should always be drinking clean, filtered water, and even hydrogenated water, and avoiding plastic and additives.

As a reminder on volume measurements:

• 1 gallon = 120 ounces or 4 quarts
• 1 quart = 32 ounces
• 1 liter = 35 ounces
• 1 cup = 8 ounces

So, if you drink 8 cups of beverages (preferably water) a day, you are taking in 64 ounces. And, if you also eat 8 cups of plant foods, such as fruits and vegetables, you are taking in close to 1 gallon of water a day.

Adult women are 55% water and need about 2.2 liters (2.3 quarts = 73 ounces) daily; which would be 9 cups from drink.

Adult men are 60% water and need about 3 liters (3.2 quarts = 102 ounces) daily; which would be 11 to 12 cups from drink.

Don’t forget that water comes from both food and drink — about 20% from food. All drinks and soups would also count. So, if you are a vegan, or have a high intake of plants, you may already be taking in a good amount of water.

1 cup of fruits or vegetables cna yield approximately 1/4 to 1/2 cup of water. For example, 1 cup of strawberries is about 4 ounces of water, 1 cup of celery has 3.5 ounces of water, and 1 cup of garbanzo beans contains about 1 ounce so water. So, if you are eating multiple servings of these types of food the amount of water consumed is additive.

How Much Water is Too Much?

When trying to calculate how much water you should consume, you must always consider factors such as:

• Physical activity
• Climate
• Sex
• Body weight

The average daily amount of water needed is above. However, certain demographics such as children, elderly individuals, athletes, and soldiers may need more water to sustain their bodies and conditions. The more active you are, the more you will need.

In general, we require add 12 ounces of water for high impact and up to 24 additional ounces for sustained muscle and CV stress.

Excess water intake would be more than 2 liters in one hour. Consuming this much can cause hyponatremia with weakness, passing out, and brain and blood changes that can be troubling. Any excess sweating may warrant up to 1.5 liters in 1 hour maximum.

Soldiers who consumed in excess of 2 to 5 liters in one hour were more seriously injured in studies examining military recruits.

The Future of Sun and Water

Science is following our sun and it will not be dulling anytime soon!

Cherish every moment with the sun.

Protect the water.

Be conscious of these wonderful and vital elements.

References and Recommended Reading

• British Medical Journal. “Vitamin D Supplementation To Prevent Acute Respiratory Infections: Systemic Review And Meta-Analysis Of Individual Participant Data.” 2017; 356
• Gao, Q. Et Al. “Effect Of Sun Exposure On Cognitive Function Among Elderly Individuals In Northeast China.” 2018, Clinical Interventional Aging, 13: Pp. 2075-2082
• Gardner, J. “Death By Water Intoxication.” Military Medicine; 2002, May; 167 (5): 432-434
• https://sunlightinstitute.org
• Kushi, M. The Macrobiotic Path To Total Health. Ballantine Book Publishing, Ny, 2003; Pp 171-174
• Liu, D. Et Al. “UV Irradiation Of Human Skin Vasodilates Arterial Vasculature And Lowers Blood Pressure.” Journal Of Investigative Dermatology; 2014, Vol 134(7): 1839-1846
• Noakes, T. “Hyponatremia In Distance Runners: Fluid And Sodium Balance During Exercise.” Current Sports Medicine Reports. 2002, August; 1(4): 197-207
• Sorenson, M. Et Al. Embrace The Sun. 2018, Marc Sorenson Publisher, USA.
• Wu, S. Et Al. “Moderate Sun Exposure Is The Complimentor In Insufficient Vitamin D Consumers.” 2022, Frontiers In Nutrition, https://Doi.Org 10.3389

source https://wellcomeomcenter.com/on-sun-and-water-just-how-much-do-we-need-of-each/