Нервная система
B12
Зависит от условий. При условиях: энергия/когниция ТОЛЬКО при дефиците.
Суть
Кофактор метионин-синтазы: критичен при дефиците; когницию и энергию у здоровых не улучшает.
Что говорят исследования
Форма важна
500–1000 мкг перорально/сублингвально.
При дефиците или веганам.
Перед приёмом: B12 + MMA + гомоцистеин..
B12 метилкобаламин, спрей. Спрей всасывается через слизистую рта. Метилкобаламин и цианокобаламин работают одинаково.
Мифы
«Всем поднимает энергию»: у здоровых когниция и усталость не меняются (16 РКИ).
«Только инъекции»: перорал 1000–2000 мкг так же эффективен.
Осторожно
Пероральный B12 (1000-2000 мкг/день) так же эффективен как инъекции для поддержания уровня (Cochrane).
Для когнитивных функций у здоровых: НЕТ эффекта.
Критичен для веганов и пожилых с атрофическим гастритом.
При пернициозной анемии: инъекции.
С лекарствами
Из еды
Мясо, рыба, яйца, молочные продукты; водоросли и дрожжи: ненадёжные источники, веганам нужна добавка.
Источники
Efficacy of different routes of vitamin B12 supplementation for the treatment of patients with vitamin B12 deficiency: A systematic review and network meta-analysis. 2024 Journal Article, Systematic Review, Network Meta-Analysis
A systematic review and meta-analysis of functional vitamin B12 status among adult vegans. 2024 Journal Article, Systematic Review, Meta-Analysis, Research Support, Non-U.S. Gov't
Vitamin B12 supplementation during pregnancy for maternal and child health outcomes. 2024 Journal Article, Systematic Review
Vitamin B12 deficiency and use of proton pump inhibitors: a systematic review and meta-analysis. 2023 Meta-Analysis, Systematic Review, Journal Article
Effects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression. 2021 Journal Article, Meta-Analysis, Systematic Review
Обзоры исследований: 131 в Europe PMC, самые цитируемые
Associations of Maternal Vitamin B12 Concentration in Pregnancy With the Risks of Preterm Birth and Low Birth Weight: A Systematic Review and Meta-Analysis of Individual Participant Data. 2017 · цитирований: 151
Vitamin B<sub>12</sub> in Relation to Oxidative Stress: A Systematic Review. 2019 · цитирований: 150
Genetic architecture of vitamin B12 and folate levels uncovered applying deeply sequenced large datasets. 2013 · цитирований: 150
Folic acid with or without vitamin B12 for the prevention and treatment of healthy elderly and demented people. 2008 · цитирований: 121
Associations between Folate and Vitamin B12 Levels and Inflammatory Bowel Disease: A Meta-Analysis. 2017 · цитирований: 111
Circulating folate, vitamin B12, homocysteine, vitamin B12 transport proteins, and risk of prostate cancer: a case-control study, systematic review, and meta-analysis. 2010 · цитирований: 109
Maternal Vitamin B12 Status During Pregnancy and Its Association With Outcomes of Pregnancy and Health of the Offspring: A Systematic Review and Implications for Policy in India. 2021 · цитирований: 102
Systematic review and meta-analysis of randomized placebo-controlled trials of folate and vitamin B12 for depression. 2015 · цитирований: 101
Oral vitamin B12 versus intramuscular vitamin B12 for vitamin B12 deficiency. 2005 · цитирований: 101
Oral vitamin B12 versus intramuscular vitamin B12 for vitamin B12 deficiency: a systematic review of randomized controlled trials. 2006 · цитирований: 96
Folic acid with or without vitamin B12 for cognition and dementia. 2003 · цитирований: 96
Vitamin B12 status in metformin treated patients: systematic review. 2014 · цитирований: 94
Vitamin B12 insufficiency and the risk of fetal neural tube defects. 2003 · цитирований: 93
Anemia, iron and vitamin B12 deficiencies after sleeve gastrectomy compared to Roux-en-Y gastric bypass: a meta-analysis. 2014 · цитирований: 92
Vitamin B12 deficiency in inflammatory bowel disease: prevalence, risk factors, evaluation, and management. 2014 · цитирований: 90
Associations between Homocysteine, Folic Acid, Vitamin B12 and Alzheimer's Disease: Insights from Meta-Analyses. 2015 · цитирований: 86
Homocysteine, vitamin B12, folate and cognitive functions: a systematic and critical review of the literature. 2009 · цитирований: 80
Vitamin B12 for cognition. 2003 · цитирований: 76
Association of vitamin B6, vitamin B12 and methionine with risk of breast cancer: a dose-response meta-analysis. 2013 · цитирований: 74
Oral vitamin B<sub>12</sub> versus intramuscular vitamin B<sub>12</sub> for vitamin B<sub>12</sub> deficiency. 2018 · цитирований: 72
Effects of Vitamin B12 Supplementation on Cognitive Function, Depressive Symptoms, and Fatigue: A Systematic Review, Meta-Analysis, and Meta-Regression. 2021 · цитирований: 69
Association between vitamin B12 deficiency and long-term use of acid-lowering agents: a systematic review and meta-analysis. 2015 · цитирований: 68
Systematic review on daily vitamin B12 losses and bioavailability for deriving recommendations on vitamin B12 intake with the factorial approach. 2013 · цитирований: 64
Effectiveness of vitamin B12 on diabetic neuropathy: systematic review of clinical controlled trials. 2005 · цитирований: 64
Vitamin B12, folate, and homocysteine levels and multiple sclerosis: A meta-analysis. 2017 · цитирований: 63
Vitamin B12 deficiency in patients undergoing bariatric surgery: preventive strategies and key recommendations. 2013 · цитирований: 60
Association of plasma homocysteine, vitamin B12 and folate levels with cognitive function in Parkinson's disease: A meta-analysis. 2017 · цитирований: 59
Associations of dietary vitamin B1, vitamin B2, vitamin B6, and vitamin B12 with the risk of depression: a systematic review and meta-analysis. 2022 · цитирований: 56
The role of vitamin B12 in viral infections: a comprehensive review of its relationship with the muscle-gut-brain axis and implications for SARS-CoV-2 infection. 2022 · цитирований: 53
Vitamin B12 intake and status and cognitive function in elderly people. 2013 · цитирований: 50
Оценка: Brain 25 Evidence (MIT).