Is there a benefit of Vitamin B12 during menopause?

Menopause is biologically characterized by a decline in the production of estrogen and progesterone in the body, which is explained by the finite number of follicles in the ovaries. These follicles produce sex hormones throughout life until their supply is exhausted, that is, until menopause. The decrease in these hormone levels impacts women's daily lives and can lead to hot flashes, sleep disturbances, and an increased risk of osteoporosis. The skin is not spared from the reduction of estrogen and progesterone: it becomes thinner, loses flexibility, elasticity, and hydration. It then becomes more susceptible to external aggressions and transepidermal dehydration.

Also known as cobalamin, vitamin B12 is a molecule found in certain animal products that plays a crucial biological role. It ensures the production of red blood cells, but also the maintenance of the nervous system, the proper functioning of the brain, and the synthesis of nucleotides. However, with age, the body's ability to absorb vitamin B12 decreases, sometimes necessitating the intake of dietary supplements. Indeed, it is not uncommon for gastric acidity to decrease over time, reducing the body's ability to extract vitamin B12 from meat proteins. However, the vitamin B12 contained in supplements continues to be properly absorbed, even in individuals with lower gastric acidity.

To prevent a deficiency in vitamin B12, the French Agency for Food, Environmental and Occupational Health & Safety (ANSES) advises consuming at least 4 µg per day.

This supplementation is particularly recommended for menopausal women. Indeed, some studies have shown that a deficiency in vitamin B12 in this population can reduce the resilience of the brachial arteries, located in the arms, thereby increasing the risk of cardiovascular diseases. When vitamin B12 levels are low, the production of red blood cells is also low, which reduces the blood's ability to transport oxygen. This can indirectly affect the health of the arteries by reducing the oxygenation of tissues and organs, including blood vessels.

Furthermore, it has been observed that a deficiency in vitamin B12 leads to elevated levels of homocysteine. Homocysteine is suspected of having detrimental effects on bone health and increasing the risk of osteoporosis. By intensifying oxidative stress, this amino acid would release metalloproteinases that degrade the extracellular matrix. It is thus hypothesized that a deficiency in vitamin B12 would indirectly increase the risk of osteoporosis, a problem frequently encountered by menopausal women. However, it should be noted that this hypothesis is still under study and not all clinical trials conducted on this subject corroborate it. One can notably cite a study conducted in 2012 with 188 menopausal women. 58 suffered from osteoporosis but no significant difference between their levels of vitamin B12 and homocysteine and those of the other participants was measured. More research still needs to be conducted

The key takeaway : Having a sufficient intake of vitamin B12 is necessary for maintaining good health, especially during menopause. In case of insufficient consumption, dietary supplements can be an interesting solution. However, we recommend that you seek advice from your doctor before supplementing, as excessive consumption of vitamin B12 can have undesirable effects.