Vitamin B12 and Menopause

WHAT IS VITAMIN B12?

Vitamin B12 is a water-soluble vitamin found naturally in food and added to some foods and supplements. It also contains the mineral cobalt, so it is also referred to as cobalamin. Vitamin B12 is pivotal for cell metabolism, red cell formation, production of DNA, and nerve function. Vitamin B12 is essential for making nucleic acid, which forms the DNA in our cells.  It also is important for balancing levels of homocysteine.  Higher levels of homocysteine have been associated with aging and many age related conditions.  

Having adequate levels of vitamin B12 during menopause and beyond is important. B12 helps with cognitive function, bone health, sleep patterns, and more. If you suspect a B12 deficiency, speak with your healthcare professional about your concern and overall nutrition during menopause. 

• Vitamin B₁₂ or cobalamin plays essential roles in folate metabolism and in the synthesis of the citric acid cycle intermediate, succinyl-CoA. (More information)

• Vitamin B₁₂ deficiency is commonly associated with chronic stomach inflammation, which may contribute to an autoimmune vitamin B₁₂ malabsorption syndrome called pernicious anemia and to a food-bound vitamin B₁₂ malabsorption syndrome. Impairment of vitamin B₁₂ absorption can cause megaloblastic anemia and neurologic disorders in deficient subjects. (More information) 

• Normal function of the digestive system required for food-bound vitamin B₁₂ absorption is commonly impaired in individuals over 60 years of age, placing them at risk for vitamin B₁₂ deficiency. (More information)

• Vitamin B₁₂ and folate are important for homocysteine metabolism. Elevated blood homocysteine concentration is a risk factor for cardiovascular disease. However, most intervention trials of B-vitamin supplementation have found homocysteine lowering does not reduce risk of heart attack. B-vitamin supplementation may slightly reduce risk of stroke, but these benefits may not be seen in patients with chronic kidney disease. (More information)

• The preservation of DNA integrity is dependent on folate and vitamin B₁₂ availability. Poor vitamin B₁₂ status has been linked to increased risk of breast cancer in some, but not all, observational studies. Additional studies are needed to clarify the relationship of vitamin B₁₂ and breast cancer. (More information)

• Vitamin B₁₂ is essential for the preservation of the myelin sheath around neurons and for the synthesis of neurotransmitters. While hyperhomocysteinemia may increase the risk of cognitive impairment and age-related neurodegenerative disease (e.g., Alzheimer’s disease), it is not clear whether vitamin B₁₂ deficiency contributes to the risk of dementia in the elderly. Although B-vitamin supplementation lowers blood homocysteine levels in older subjects, the long-term benefit is not yet known. (More information)

• Both depression and osteoporosis have been linked to diminished vitamin B₁₂ status and high homocysteine levels.

You can find B-12 naturally in poultry, meat, fish, and dairy products. Fortified breakfast cereals and other fortified foods may have B-12 added to the ingredients. B-12 is also a common supplement that comes as a topical cream, oral supplement, nasal spray, or even an injection. The recommended daily dose is 2.4 micrograms for adults.

THE ROLE OF VITAMIN B12 DURING MENOPAUSE

ENERGY

Vitamin B12 helps convert food into glucose. This conversion results in energy production and potentially combating fatigue common in menopause. If you’re insulin-resistant, you may also have a hard time with glucose and need to monitor your blood sugar. You can order tests to see if this is the case. 

BONE HEALTH

Women's bone density decreases as they age, and the missing estrogen from going through menopause results in weaker bones. For this reason, post-menopausal women have an increased risk for osteoporosis. Vitamin B12 helps maintain bone density and may help decrease the possibility of osteoporosis. 

HEART HEALTH

The risk of heart disease can increase post-menopause. Vitamin B12 is essential in regulating homocysteine levels, contributing to overall heart health. Homocysteine is an amino acid and vitamin B vitamins help break it down into other chemicals that your body needs. 

MOOD AND BRAIN HEALTH

B vitamins help produce positive brain chemicals that affect function and mood. Low levels of B-12 are also linked to an increased risk of depression. In addition, some studies show a link between low cognitive function and dementia and low B vitamin levels. Some people think supplements with B-12 may help treat or even prevent dementia. 

SLEEP PATTERNS

Research and anecdotal evidence show that there may be a connection between B-12 and healthy sleep cycles. Melatonin is a hormone produced in the pineal gland and regulates sleep cycles. A deficiency in B-12 can lead to neurological and circadian rhythm disturbances, which affects melatonin production. 

Some people with low B-12 report insomnia and sleep issues. Low B-12 can also cause light sensitivity. Melatonin production increases as the sun goes down and decreases as the sun comes out. If a person has difficulty with light, this may cause sleep problems. 

THE INTERPLAY BETWEEN B12 DEFICIENCY AND MENOPAUSE

Post-menopausal women have an increased risk for osteoporosis due to low estrogen levels, and low B-12 levels impact calcium absorption, leading to osteoporosis. 

As women age, dietary choices may change, leading to low B-12. This can cause feelings of fatigue and depression, similar to menopausal symptoms. B-12 is also vital for brain health, and low levels affect cognitive function and mood, just like menopause does. Since symptoms for low B-12 and menopause overlap, it's imperative to consider both regarding a woman's overall well-being. 

HOW TO ENSURE ADEQUATE B12 INTAKE DURING MENOPAUSE

The best source of vitamin B12 is through dietary choices that include animal products and fortified foods. Another way to receive B12 is through a supplement. B-12 supplementation can help increase levels right away and reduce symptoms. 

ADDITIONAL HELPFUL NUTRIENTS DURING MENOPAUSE

B12 isn't the only vitamin that may be beneficial during menopause. Women can also benefit from Vitamin D, calcium, melatonin, and Omega-3 fatty acids. Also, hormone supplementation with estrogen-progesterone is effective in easing menopause. Estrogen supplements are topical and can be applied daily to boost estrogen levels naturally. Your body doesn't know the difference between the estrogen produced and the one used by your skin.