Vitamin B12, also called cobalamin, is an essential nutrient that plays a fundamental role in women's health. It is involved in the production of red blood cells, the functioning of the nervous system and energy metabolism, as well as participating in key processes such as DNA synthesis and cell division.
While important for the entire population, vitamin B12 is specially relevant for women due to additional demands during stages such as pregnancy, breastfeeding and menopause, as well as factors such as heavy menstruation, restrictive diets or daily stress.
Maintaining adequate levels of B12 not only helps prevent anemia and fatigue, but also contributes to fertility, emotional balance, healthy skin and hair and long-term bone protection.
In this article, we will take a detailed look at what vitamin B12 does for women, its most notable benefits and what happens when there is a deficiency.
What is vitamin B12 and why is it important for women?
Vitamin B12 or cobalamin, is a water-soluble vitamin that belongs to the B vitamin group. It is mainly found in foods of animal origin and is essential for vital functions such as red blood cell formation, DNA production, energy metabolism and nervous system maintenance.
In women, vitamin B12 is specially important because:
- During fertile age, it helps compensate for iron loss and the increased demand for micronutrients associated with heavy menstruation.
- During pregnancy and breastfeeding, adequate levels are key to the baby's neurological development and to preventing congenital malformations in combination with folic acid.
- During menopause and old age, it helps protect bone health, maintain energy and preserve cognitive function at a stage when nutrient absorption is often reduced.
Therefore, vitamin B12 is not only necessary to cover basic bodily functions, but also to respond to the specific needs of women at every stage of life.
Main benefits of vitamin B12 in women
Vitamin B12 plays multiple roles in the female body. Its benefits range from energy balance to reproductive health and healthy aging.
- Energy production and fatigue reduction: B12 is involved in the metabolism of carbohydrates, fats and proteins, transforming them into usable energy. This helps reduce physical and mental fatigue, which is specially important for women with demanding schedules, periods of stress or heavy menstruation, which can contribute to anemia.
- Nervous system health and emotional balance: contributes to neurotransmitter synthesis and maintenance of myelin, the protective layer of nerves. In women, this translates into improved cognitive performance, memory, concentration and mood regulation, helping to reduce symptoms such as irritability, anxiety or low mood associated with a deficiency.
- Reproductive health and pregnancy: vitamin B12 is essential for fertility and during pregnancy, together with folic acid (B9), it prevents neural tube defects in the fetus and promotes proper neurological development. It also helps maintain adequate red blood cell production, ensuring oxygenation of the baby and reducing the risk of anemia in the mother.
- Skin, hair and nail care: thanks to its role in DNA synthesis and cell division, vitamin B12 contributes to tissue regeneration, promoting healthier skin, stronger hail and less brittle nails. Pallor and hair loss can be signs of B12 deficiency in women.
- Bone health and aging: adequate vitamin B12 levels are linked to better bone mineral density, reducing the risk of osteoporosis, specially in postmenopausal women. It also helps maintain energy and cognitive function as we age, preventing age-related decline.
In summary, vitamin B12 is a key nutrient for women at all stages of life, as it contributes to both daily well-being - energy, emotional balance and vitality - and long-term health, supporting fertility, pregnancy, skin, hair and bone protection.
Vitamin B12 deficiency in women
Vitamin B12 deficiency is one of the most common nutritional deficiencies and can have a significant impact on women's health. Its causes and manifestations vary depending on the stage of life and individual circumstances.
Most common causes:
- Restrictive diets: women who follow a strict vegan or vegetarian diet, without fortified foods or supplements, are at greater risk of deficiency.
- Heavy menstruation: increases the risk of anemia, which can be exacerbated if B12 levels are low.
- Pregnancy and breastfeeding: nutrient requirements increase, and a deficiency can affect both the mother and the baby.
- Advanced age: over the years, the body loses its ability to absorb vitamin B12 due to decreased production of gastric acid and intrinsic factor.
- Digestive problems or surgery: diseases such as atrophic gastritis, celiac disease, Crohn's disease or bariatric surgery can limit B12 absorption.
Most common symptoms: extreme tiredness and weakness, paleness and dizziness, tingling in the hands and feet, hair loss and brittle nails, memory, concentration and mood changes, and in severe cases, neurological disorders that are difficult to reverse.
Long-term consequences: if left untreated, vitamin B12 deficiency in women can lead to megaloblastic anemia, fertility problems, pregnancy complications, neurological deterioration and an increased risk of osteoporosis.
That is why it is essential to detect and treat the deficiency early, specially in women with risk factors, through proper nutrition, fortified foods or supplementation under professional guidance.
Sources of vitamin B12 for women
Ensuring a good intake of vitamin B12 is key to meeting specific needs of women at every stage of their lives. These are the main sources:
Animal-based foods
These are the most natural and readily available sources of B12: meat (beef, chicken, turkey), fish and seafood (salmon, sardines, tuna, mussels, clams), eggs and dairy products (milk, yogurt and cheese).
Fortified foods
Women who follow strict vegan or vegetarian diets must obtain vitamin B12 from fortified foods, such as plant-based beverages (soy, oat, almond, rice), fortified breakfast cereals, meat substitutes and vegan products fortified with B12.
Vitamin B12 supplements
When diet alone is not sufficient or there are absorption difficulties, supplements are a safe and effective option. They are available in different formats: capsules and tablets, sublingual forms, or injections.
In conclusion, vitamin B12 is an essential nutrient with a direct impact on women's health and well-being. From energy production and nervous system balance to fertility, pregnancy, and bone protection during menopause, adequate intake is key at all stages of life.
A lack of vitamin B12 can lead to anemia, fatigue, neurological disorders, and reproductive problems, so it is essential to ensure its consumption through a varied diet, fortified foods, or supplements when necessary.
In short, maintaining adequate levels of vitamin B12 is an effective strategy for maintaining women's vitality, long-term health, and quality of life.
From the NDL Pro-Health team we will provide you with tips to maintain a healthy lifestyle. Sharing knowledge and product recommendations to offer optimal solutions for your daily routine, for your workouts and subsequent recovery, all with the goal of helping you achieve physical and mental wellness.
Maintaining a healthy lifestyle
