Vitamin B12 or cobalamin, impacts many of the body’s movements like the making of red blood cells, building up DNA, and the functioning of the nervous system. Since Vitamin B12 is not naturally synthesized by the body, it is important to source it from diet or supplements. A lack of vitamin B12 can cause serious health problems, and hence it becomes necessary to know its risks and potential sources alongside its benefits.
The Uses Of Vitamin B12
Certain nutrition supplies are critical for an individual to support a healthy body and vitamin B12 is one of them. One of the uses it serves is:
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Helps In The Creation Of Healthy Red Blood Cells And Lowers Risks Of Anemia.
A low level of Vitamin B12 can result in the body not successfully creating enough optimal quality red blood cells that would be needed. This could cause the person to contract megaloblastic anemia, which is a condition which causes an individual to have massive red blood cells that are abnormal in nature, as well as underdeveloped and feeble. This could lead to some symptoms such as weakness, fatigue, and absence of breath.
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Enhances Neurological and Cognitive Activity
Vitamin B12 is critical in the care of nerve fibers and assists in myelin production, which is a protective cover for nerves. Deficits may result into neurological signs such as tingling, numbness, balance problems, memory issues and in extreme cases cognitive decline.
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Improves Energy Levels and Alleviates Tiredness
B12 aids in turning food into energy which also helps in boosting energy and eliminating tiredness. Many B12 supplement brands promote them as energy boosters, but they are only effective for people with deficiency.
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Improves Cardiovascular Health
B12 helps in the breakdown of homocysteine, an amino acid that, in excess, is associated with an elevated risk of heart diseases. By lowering homocysteine levels, B12 can help reduce the chances of cardiovascular diseases.
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Important for the Making of Protein and cell Division
B12 actively participates in the synthesis of DNA, which is found in every cell. This capability is very crucial during the periods of development like pregnancy and infant stages.
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Result In A Decreased Mood Along With A Reduction In Depression Symptoms.
One of the important functions of vitamin B12 is that it aids in the synthesis of serotonin, which is responsible for regulating mood. Red blood cell production. Per the previous underscore, B12 deficiency puts an individual at an elevated chance of suffering from depression. For some patients, B12 supplementation can help resolve their mood disorders.
What Causes Vitamin B12 Deficiency?
The reasons behind vitamin B12 deficiency vary from diet restrictions, and certain medications, to malabsorption syndromes. Here are some of the primary vitamin B12 deficiency causes.
- Nutritional Deficiency: Vegan or vegetarian diets are more common precisely because they have lower vitamin B12 content.
- Prior: As well as an emaciated diet, pernicious anemia and crohn’s disease celiac have difficulty absorbing vitamin 12 B.
- Older Population: Elderly people tend to produce less stomach acid, which allows for better absorption of B12.
- Drugs: Metformin, frequent for diabetes, and proton pump inhibitors are other known acid reflux drugs that fires up the vitamin B12 deficiency.
Signs of Lack
Although these symptoms can differ, these symptoms are often default signs and symptoms of Vitamin B12 deficiency:
- Feeling weak and tired
- Problems with the Nerve like tingling and numbness
- Problems with walking or coordination
- Memory issues and impaired thinking
- Pale skin or jaundiced skin
- Feeling dizzy, as well as shortness of breath
- Feeling changes such as depression or becoming easily angered
In the long run, increased deficiency is likely to cause extreme amounts of damage to the person’s nervous system, harming them for life, this is the reason why B12 deficiency should be treated immediately.
Best Dietary Sources of Vitamin B12
Vitamin B12 is found in animal foods and in fortified foods and supplements.
- Better sources are: Foods of Animal Origin: Liver and Kidney. Beef, Pork, and Poultry. Fish and Seafood (salmon, tuna, clams, and sardines) Eggs and other Dairy products (milk, cheese, and yogurt).
- Other sources: Fortified Plant-based Milk (e.g. soy, almond, and oat) Breakfast Cereal. Nutritional Yeast. Supplements: B12 Tablets or Capsules. B12 Injections (only children with severe deficiency or absorption problems). Sublingual B12 (under the tongue) supplements.
How Much Vitamin B12 Do You Need?
The recommended daily intake (RDI) of Vitamin B12 varies by age and life stage:
- Infants (0-6 months): 0.4 mcg
- Children (1-3 years): 0.9 mcg
- Adolescents (9-13 years): 1.8 mcg
- Adults (14+ years): 2.4 mcg
- Pregnant women: 2.6 mcg
- Women that are breastfeeding: 2.8 mcg
Deficiency of Vitamin B12 can be avoided by having fortified foods or supplements.
Can You Take Too Much Vitamin B12?
B12 is safe, and excess Vitamin B12 is rarely harmful to one’s health. Furthermore, no specific upper limit for intake exists, and toxicity is seldom encountered. For the most part, fat-soluble vitamins remain in the system, whereas soluble vitamins such as B12 dwindle off through the urine, so no side effects should be encountered. Mild side effects such as dizziness and nausea may occur, but are incredibly rare.
Conclusion
Red blood cell creation, neurological brain functionality, energy generation, and heart support are just a few of the key roles Vitamin B12 fulfills in the human body. While most people will be able to get an adequate supply of it from their diet, vegetarians, older adults, and those with absorption issues might need an additional source. Paying close attention to what your body tells you and supplementing where necessary can help bypass serious and long lasting consequences. If deemed fit, a healthcare professional can guide you to the appropriate supplements after assessing your individual condition.