Best vitamin b 12
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Best Vitamin B12: Bioavailability, Absorption, and Health Impacts
Vitamin B12 Bioavailability and Absorption Technologies
Vitamin B12 deficiency is prevalent across various income levels due to dietary inadequacy and malabsorption issues. Traditional methods like Schilling's test have been discontinued due to the use of radioactive cobalt. Current best methods include the CobaSorb test and the 14C-labeled B-12 test, which measure changes in circulating holo-transcobalamin and absorption of a low-dose radioactive tracer, respectively1. Enhancing B12 absorption can be achieved through chemical enhancers, biotechnological methods, encapsulation techniques, and alternative administration routes such as intranasal and transdermal methods, although evidence of their effectiveness is limited1.
Optimal Dietary Intake of Vitamin B12
Research indicates that the current Recommended Dietary Allowance (RDA) of 2.4 micrograms per day may be insufficient. A study found that a daily intake of 4 to 7 micrograms of dietary vitamin B12 is associated with optimal biomarker levels in healthy individuals, suggesting that the RDA might need to be revised upwards for better health outcomes2.
Vitamin B12 and Cognitive Function in Children
Vitamin B12 is crucial for brain development and cognitive function in children. Deficiency during pregnancy and early childhood is linked to impaired cognitive development. Despite the high prevalence of B12 insufficiency, there is a lack of studies examining the effects of B12 supplementation on cognition in children, highlighting a significant gap in research3.
Impact of Vitamin B12 on the Gut Microbiome
Vitamin B12 plays a vital role in the gut microbiome, influencing bacterial composition and function. Studies suggest that B12 intake and status are associated with changes in bacterial diversity and abundance. However, findings are heterogeneous, and more research is needed to understand the impact of B12 on the gut microbiome fully4.
Vitamin B12 in Vegetarian Diets
Vitamin B12 is not naturally found in plant foods, making it a critical nutrient of concern for vegetarians. Many reported values of B12 in plant foods are inaccurate due to the presence of inactive analogues. Vegetarians, especially vegans, are at higher risk of B12 deficiency and may need to rely on fortified foods or supplements to meet their nutritional needs5.
Vitamin B12 in Human Milk
Vitamin B12 is essential for infant development, and its concentration in human milk is influenced by maternal intake and status. Supplementation during pregnancy and lactation can increase milk B12 levels, particularly in populations with poor baseline status. Accurate measurement methods and updated reference values are needed to ensure adequate B12 intake during infancy and lactation6.
Biomarkers for Vitamin B12 Status
Serum vitamin B12, holotranscobalamin, methylmalonic acid (MMA), and total homocysteine (tHcy) are effective biomarkers for assessing B12 status. Randomized controlled trials have shown that these biomarkers respond well to changes in B12 intake, although more research is needed to understand the factors contributing to variability in total B12 measurements8.
Innovative B12 Supplementation Methods
A novel approach to B12 supplementation involves the use of B12-fortified toothpaste, which has been shown to improve B12 status markers in vegans. This method leverages mucosal absorption and could be a practical solution for those at risk of deficiency9.
Conclusion
Vitamin B12 is essential for various physiological functions, and its deficiency can lead to significant health issues. Current research suggests that the RDA for B12 may need to be increased, especially for individuals with normal absorption. Innovative methods to enhance B12 absorption and novel supplementation strategies, such as fortified toothpaste, show promise. However, more research is needed to fully understand the impact of B12 on cognitive function, the gut microbiome, and optimal intake levels across different populations.
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Most relevant research papers on this topic
Methods to assess vitamin B12 bioavailability and technologies to enhance its absorption
The CobaSorb test and 14C-labeled B-12 test are the best available methods for assessing vitamin B12 bioavailability, while various technologies show potential for enhancing absorption, but evidence of effectiveness is limited.
Systematic ReviewDaily intake of 4 to 7 microg dietary vitamin B-12 is associated with steady concentrations of vitamin B-12-related biomarkers in a healthy young population.
A daily intake of 4-7 microg vitamin B-12 is associated with adequate vitamin B-12 status, suggesting the current RDA of 2.4 microg vitamin B-12/d may be inadequate for optimal biomarker status in healthy individuals aged 18-50 years.
Observational Study
Very Rigorous Journal
Highly CitedVitamin B-12 and Cognition in Children.
Vitamin B-12 deficiency in children is linked to impaired cognitive development, but no studies have examined the effects of vitamin B-12 supplementation on cognitive outcomes.
Systematic ReviewVery Rigorous JournalHighly CitedVitamin B-12 and the Gastrointestinal Microbiome: A Systematic Review.
Vitamin B-12 may impact gut microbiome composition and function, but its impact on human health remains unclear.
Systematic ReviewVery Rigorous JournalVitamin B-12: plant sources, requirements, and assay.
Vitamin B-12 is essential for human health and vegetarian diets, but its presence in plant foods is limited and its assay methods often yield false values due to inactive analogues.
Highly CitedVitamin B-12 in Human Milk: A Systematic Review.
Vitamin B-12 concentration in human milk decreases over time, with some evidence linking it to maternal vitamin B-12 intake and supplementation during pregnancy and lactation.
Systematic ReviewVery Rigorous JournalVitamin B-12.
Vitamin B-12 deficiency impairs red blood cell synthesis and neurological function, leading to megaloblastic anemia and neurodegeneration.
Studies of biomarker responses to intervention with vitamin B-12: a systematic review of randomized controlled trials.
Plasma and serum concentrations of total vitamin B-12, methylmalonic acid, and total homocysteine are effective biomarkers of a change in vitamin B-12 intake, but future trials should include low-dose vitamin B-12 in adults across the age spectrum and measure holotranscobalamin response to supplementation.
Systematic ReviewVery Rigorous JournalHighly CitedVitamin B-12-fortified toothpaste improves vitamin status in vegans: a 12-wk randomized placebo-controlled study.
Vitamin B-12-fortified toothpaste improves vitamin B-12 levels in the blood of vegans at higher risk of deficiency.
RCTVery Rigorous JournalVitamin B-12 and Perinatal Health.
Adequate vitamin B-12 status during pregnancy is crucial for preventing adverse maternal and neonatal outcomes, including developmental anomalies and low birth weight.
Literature ReviewVery Rigorous JournalHighly Cited