Vitamin B12
Episodes
Elevated homocysteine levels often slip under the radar during routine checkups, yet they quietly raise our risk...
Dr. Rhonda Patrick explores blood tests to track health, statin alternatives, mitochondrial supplements, and vitamin B12 and autism risk in her latest Q&A.
In this clip, Rich Roll and Dr. Rhonda Patrick discuss the dietary deficiencies common in vegan and non-vegan diets.
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Elevated homocysteine levels often slip under the radar during routine checkups, yet they quietly raise our risk...
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Rhonda Diet Omega-3 Pregnancy Mitochondria Vitamin B12 Muscle Sauna Cardiovascular Blood Test Red Light TherapyDr. Rhonda Patrick explores blood tests to track health, statin alternatives, mitochondrial supplements, and vitamin B12 and autism risk in her latest Q&A.
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In this clip, Rich Roll and Dr. Rhonda Patrick discuss the dietary deficiencies common in vegan and non-vegan diets.
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In this clip, Rich Roll describes the features of his vegan diet and how he avoids any micronutrient deficiencies.
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Rhonda Aging Breast Cancer Omega-3 Probiotics Coffee Vitamin B12 Vaccine Vitamin K Skin Sulforaphane Sauna Time-Restricted Eating Protein COVID-19 NAD+ Moringa SupplementsDr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.
Topic Pages
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Multivitamins
Multivitamin formulations function as delivery matrices that co-supply vitamin B12 with other micronutrients, without altering B12’s intrinsic metabolic mechanisms.
News & Publications
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Nearly half of people with type 2 diabetes have multiple micronutrient deficiencies—the most common being vitamin D. nutrition.bmj.com
Micronutrient deficiencies contribute to insulin resistance, a key driver of type 2 diabetes, but researchers still don’t fully understand their role in the disease’s progression. A recent study found that nearly half of people with type 2 diabetes suffer from multiple micronutrient deficiencies, with vitamin D being the most prevalent.
Researchers analyzed data from studies investigating links between micronutrient deficiencies and type 2 diabetes. Their analysis included 132 studies and more than 52,000 participants.
They found that 45% of people with type 2 diabetes had multiple micronutrient deficiencies. Women with the disease were more likely to have deficiencies, with 48% affected compared to 41% of men. Vitamin D deficiency was the most common, affecting 60% of participants, followed by magnesium (42%) and vitamin B12 (28%)—the latter being especially prevalent among people with type 2 diabetes who were taking metformin. The prevalence of deficiencies also varied by region.
These findings suggest that micronutrient deficiencies are widespread in people with type 2 diabetes, particularly among women. Check out our many resources on micronutrients, including vitamin D and magnesium, and the long-term health consequences of deficiencies.
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Lower levels of active B12 linked to slower visual processing and cognitive decline, suggesting current guidelines may not adequately ensure brain health. onlinelibrary.wiley.com
Scientists have long known that severe B12 deficiency can cause neurological problems, but the exact threshold for deficiency-related damage remains unclear. A recent study found that older adults with B12 levels in the lower end of the normal range showed signs of neurological dysfunction.
Researchers measured B12 levels and conducted brain scans on 231 healthy older adults. Participants underwent tests to evaluate brain function, including visual processing speed and cognitive performance. The researchers also assessed blood biomarkers associated with nerve damage and brain health.
They found that lower B12 levels, particularly the active form of the vitamin, were associated with slower visual processing, cognitive decline, and increased signs of white matter damage in the brain. Surprisingly, high levels of the inactive form of B12 correlated with increased tau protein, a marker of neurodegeneration.
These findings suggest that current B12 guidelines don’t fully capture what the brain needs to function correctly and that even “normal” B12 levels could contribute to neurological changes. They also highlight the role of adequate nutrition throughout the lifespan and support the “micronutrient triage theory"—the idea that the body prioritizes micronutrient utilization for survival over those used for long-term health. Learn more about micronutrient triage theory in this episode featuring Dr. Bruce Ames.
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Vitamin B12 supports metabolic processes involved in stem cell reprogramming and tissue repair. www.irbbarcelona.org
Proteins called Yamanaka factors can reprogram differentiated (mature) cells into pluripotent stem cells. However, scientists don’t fully understand the metabolic requirements underlying this process. A new study shows that vitamin B12 supports the metabolic processes involved in cellular reprogramming.
First, researchers investigated how gut bacteria influence cellular reprogramming in mice. They induced gene expression to initiate reprogramming, and then they treated the mice with antibiotics to disrupt their gut microbiota. They found that reprogramming efficiency in the colon and stomach decreased markedly, and the gut microbial composition changed, altering vitamin B12 metabolism.
Next, they provided the mice with supplemental vitamin B12. They found that B12 promoted the methylation of histone H3 at a specific site known as H3K36me3, an epigenetic marker that is crucial in preventing the start of improper transcription. Then, they studied the effects of vitamin B12 deficiency in an animal model of ulcerative colitis and found that supplementing with vitamin B12 accelerated tissue repair in the colon.
These findings suggest that vitamin B12 is pivotal in enhancing cellular reprogramming efficiency and promoting tissue repair. They also underscore B12’s importance in fundamental biological processes and point toward potential therapeutic strategies for tissue regeneration and rejuvenation. Learn more about Yamanaka factors and cellular reprogramming in this clip featuring Dr. Steve Horvath.
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Vegan children have healthy hearts but have stunted growth and nutritional deficiencies. academic.oup.com
The prevalence of people who follow plant-based vegetarian and vegan diets is on the rise, for reasons including environmental sustainability, improved health, and concerns for animal welfare. The latest update to the Dietary Guidelines for Americans includes vegetarian and vegan options that meet all nutrient requirements; however, much of the research contributing to these recommendations was conducted in adults. A recent report describes the effect of plant-based diets on growth and cardiovascular disease risk factors in children.
Although cardiovascular disease is considered a disease of aging, risk factors in childhood, such as poor diet and sedentary lifestyle, may translate to earlier onset and increased severity of disease in adulthood. One review of observational studies reported that people who adhered to vegetarian and vegan diets had a reduced risk of ischemic heart disease and cancer than people who ate a mixed diet. However, vegetarian and vegan diets tend to provide less calcium and have been associated with an increased risk of fractures, a concern for growing children.
The researchers recruited families with children between the ages of five and ten years, who had a normal body mass index (between 18.5 and 29.9), and who followed a vegetarian or vegan diet. Then they recruited a group of age-matched children who consumed an omnivorous diet, with almost 200 participants total. The researchers collected data from the participants, including family health history and lifestyle, cardiometabolic markers, body composition, and arterial blood flow. The participants wore an activity monitor for two days and kept a food journal for four days to assess their habitual eating and activity habits.
Compared to children that consumed an omnivorous diet, children who ate a vegetarian or vegan diet had less fat mass but similar amounts of lean muscle mass. Vegetarian and vegan children also had lower bone mineral density, although this relationship was not significant in vegetarian children when taking height into account. Vegetarian children had lower total cholesterol, good HDL cholesterol, and serum vitamin B12 and vitamin D without sufficient supplementation. They also had higher glucose, bad VLDL cholesterol, and triglycerides, markers of poor cardiometabolic health. Vegan children were shorter and had lower total cholesterol, including good HDL and bad LDL cholesterol, and less inflammation, but were also more likely to have low iron and vitamin B12 levels without sufficient supplementation.
The authors concluded that vegan children had lower cardiovascular disease risk but had an increased risk of nutritional deficiencies, lower bone mineral density, and shorter height. Vegetarian children had less severe nutritional deficiencies but, unexpectedly, a less favorable cardiometabolic risk profile.
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Athletes who play indoor sports at risk for vitamin D deficiency. www.sciencedaily.com
Vitamin D is an essential nutrient that is involved in multiple physiological processes. Inadequate vitamin D status is associated with poor bone health, impaired immune function, and increased risk for depression. Approximately 70 percent of people living in the United States are vitamin D deficient. A recent study found that athletes who participate in indoor sports may be at high risk for vitamin D deficiency.
Although vitamin D is available in small quantities in food, the primary source of vitamin D is via endogenous synthesis. This process occurs in a stepwise manner that starts in the skin following exposure to ultraviolet light and continues in the liver and kidneys, where the vitamin’s active form is made. Since ultraviolet light is required for vitamin D synthesis, reduced exposure to the sun or having dark-colored skin impairs vitamin D production. Plasma concentrations of vitamin D are considered optimal at 50 ng/mL or above; sufficient at 30 ng/mL to 50 ng/mL; and insufficient at less than 30 ng/mL.
The study involved 20 male and female collegiate basketball players (average age, 20 years) of varied races and ethnicities. The majority of the players (60 percent) self-reported as African American. The authors of the study collected blood samples to determine the players' vitamin D status, assessed their body composition, and measured their skin pigmentation. The participants completed questionnaires about their sun exposure, winter travel to sunny locations, and sunscreen use.
Then the authors allocated the players to receive one of three daily doses of vitamin D for five months, based on whether their vitamin D status was optimal (no supplementation), sufficient (5,000 IU), or insufficient (10,000 IU). Two of the participants had vitamin D concentrations in the optimal range, five in the sufficient range, and 13 in the insufficient range. More than 90 percent of those identified as insufficient had dark or olive skin tone.
At the end of the five-month study period, one of the athletes in the non-supplemented group remained in the optimal range but the other athlete dropped to the sufficient range. Of the athletes taking the 5000 IU dose, 75 percent remained in the sufficient range, but 25 percent dropped to the insufficient range. Of those taking the 10,000 IU dose, 23 percent remained in the insufficient range, 69 percent moved into the sufficient range, and one moved into the optimal range.
These findings suggest that collegiate athletes who play indoor sports may be at risk for vitamin D deficiency. Furthermore, high dose supplementation with 10,000 IU of vitamin D daily may be beneficial in improving vitamin D status for most players, but it falls short for some.
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Supplemental Vitamins and Minerals for CVD Prevention and Treatment - ScienceDirect www.sciencedirect.com
Hi Rhonda,
First off, I’m a big fan and I love your podcasts. The one thing I’m not such a fan of though, is the supplement craze.
Do you have any comments on this study? By the looks of it, the only supplement worth taking is folic acid and B-vitamins (which is something I am considering, since I rarely eat meat).
In my mind, if you predominantly eat plant-based wholefoods (vegetables, berries and fruits, legumes, grains, nuts and seeds in that order), molluscs every now and then (once a month-ish) (and I do eat a bit of egg and cheese on occasions), is supplementation really necessary or even desired?
I’m a mid-twenties guy, who exercises a lot (stretching/yoga and running everyday, weights/calisthenics 3-6days/wk and intervals 2days/wk) and I strive to “optimize” my health and fitness (although I do feast on junk in social occasions every blue moon). I intermediate fast every day, every now and then I do a 2-4 day fast, and I meditate daily). Do you have any recommendations for other healthy habits I could implement? Sorry for the digression, I’d be happy with just an answer in regards to the study :)