Vitamin
B12 (cobalamin) and Folic Acid (also known as Folate or Vitamin B9) are not the
same. Whilst they are both B vitamins, they are in fact distinct molecules with
different functions in the body.
Vitamin
B12, a water‑soluble vitamin, is essential for nerve function, DNA synthesis
and red blood cell production. It plays an essential role in maintaining the
health of the nervous system and in the formation of red blood cells.
Neurological
function
Vitamin
B12 is involved in the maintenance of the nervous system including the
protective covering of nerves and the function of neurotransmitters. Deficiency
in Vitamin B12 can lead to neurological symptoms such as tingling or numbness
in the hands and feet, difficulty walking, memory problems and even irreversible
nerve damage in severe cases.
DNA
synthesis
Vitamin
B12 is required for the synthesis of DNA, which is the genetic material in our
cells. It works alongside other B vitamins, particularly folate, and our bodies
need high enough Vitamin B12 levels for this cell function and growth.
Red
blood cell formation
Vitamin
B12 aids the production of red blood cells (which carry oxygen throughout the
body to organs, muscles and our cells) in the bone marrow. It works along with
folate in this process. Deficiency in vitamin B12 can lead to megaloblastic
anaemia, where red blood cells are larger than normal and unable to function
properly.
Energy
production
Vitamin
B12 is involved in the metabolism of fats and carbohydrates, converting them
into energy that our bodies then use as fuel.
Heart
health
Some
research suggests that Vitamin B12 may help reduce levels of homocysteine, an
amino acid associated with an increased risk of heart disease. Vitamin B12,
along with other B vitamins, helps convert homocysteine into other substances,
potentially reducing its harmful effects on the cardiovascular system.
Vitamin
B12 is primarily found in animal derived foods such as meat, fish, eggs and
dairy products. Due to their diet, vegans and vegetarians may find they are at
risk of vitamin B12 deficiency if they do not consume fortified foods or
supplements.
Whereas
Folic Acid is also important for DNA synthesis, cell division and the formation
of red blood cells. Moreover, it is particularly crucial during pregnancy for
fetal development and is often recommended to pregnant women from their first
trimester.
Folic
Acid plays several important roles in the body. These include:
DNA
synthesis
Folate
is essential for the synthesis and repair of DNA. Folate is important for
overall tissue growth and repair.
Red
blood cell formation
Like
Vitamin B12, folate also helps with the production of red blood cells. Having
adequate folate levels is also crucial for preventing anaemia, which is a
condition from a low red blood cell count and has symptoms such as fatigue and
weakness.
Neural
tube formation
During
early pregnancy, folate is particularly important for the development of the
neural tube in the foetus, which eventually forms the baby's brain and spinal
cord in the early stages of growth. Taking enough folate intake before and
during pregnancy can help prevent neural tube defects such as spina bifida and
anencephaly.
Homocysteine
metabolism
Folate,
along with vitamins B6 and B12, helps to metabolise homocysteine, an amino acid
that is associated with an increased risk of cardiovascular disease. Taking
folate can help to lessen the risk of this disease.
Overall,
folate is essential for the proper functioning and growth of cells,
particularly during periods of rapid cell division and growth, such as
pregnancy and infancy.
Our
bodies can get this vitamin through a diet which has leafy green vegetables,
citrus fruits, beans and fortified grains.
Whether
it is folate or vitamin B12 deficiency, most symptoms are the same. Symptoms
include:
- rapid breathing or shortness of
breath
- headaches
- indigestion
- loss of appetite
- palpitations
- problems with your vision
- feeling weak or tired
- diarrhoea
- a sore or red tongue, sometimes
with mouth ulcers
- problems with memory,
understanding and judgment (cognitive changes)
Vitamin
B12 deficiency can also cause symptoms that affect the brain and nervous system
(neurological symptoms), including numbness, problems with balance and
coordination, pins and needles, and incontinence. In addition, it may cause the
followings:
Hematologic
effects: megaloblastic anemia (large, dysfunctional red blood cells) causes
fatigue, pallor and shortness of breath.
Psychiatric
and cognitive symptoms: depression or anxiety, irritability, psychosis, and
cognitive impairment are also common in B12 deficiency.
Populations
at risk: older adults (who may have difficulty in absorbing B12 from food due to
decreased stomach acid production), strict vegans/vegetarians without
supplementation, people with pernicious anemia, GI surgery (gastrectomy,
bariatric), Crohn’s disease, long‑term proton pump inhibitor or metformin use
can reduce absorption and raise risk of deficiency. Moreover, individuals with
certain medical conditions that affect B12 or folate absorption.
Whether
you should take vitamin B12 or folate depends on your individual health needs
and your diet. It is best to speak to healthcare professional for advice.
