Getting vitamin B 12 or B-12, also called cobalamin, is very important for health. This vitamin is especially key for nerve tissue health, brain function, and making red blood cells.
Vitamin B 12 deficiency can happen when its level in the body is very low and can't meet the body's needs. This can cause symptoms that might turn into long-lasting nerve problems, sometimes even untreatable. In this article, we will learn about vitamin B 12, its health benefits, how to get it, and its dosage.
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What is vitamin B 12, B-12? :-
Vitamin B 12 is like all other B vitamins water-soluble. This means it can dissolve in water and move through the bloodstream to all parts of the body.
The body can store vitamin B12 for up to 4 full years. It can also get rid of any extra or unwanted amounts of this vitamin by passing it out in urine.
Vitamin B12 is the most complex and largest vitamin structurally. It can be naturally made in animal products like meat and eggs. It can also be added artificially to some other foods by fermenting bacteria.
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Foods rich in vitamin B12 include:
Vitamin B12 is naturally found in many animal products but usually isn't in plant-based foods. Some food sources rich in vitamin B12 are:
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Liver
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Fish like tuna.
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Milk and dairy products like yogurt and cheese.
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Eggs.
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Mushrooms
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Some nutritional yeast products.
Also, some manufacturers enrich certain foods with vitamin B12, like cereals and some plant-based milks.
Because vitamin B12 is in many foods, you can get it from a balanced diet.
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Recommended daily doses of vitamin B12 :-
The NIH recommends that adults and teens over 14 consume 2.4 micrograms of vitamin B12 daily.
These amounts can go up to 2.6 micrograms daily during pregnancy and 2.8 micrograms daily while breastfeeding.
Taking too much vitamin B12 hasn’t shown any toxic or harmful effects. But such high levels usually only happen from supplements, which should only be taken under doctor supervision.
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Health importance of vitamin B12 :-
Vitamin B12 is essential for many vital and different processes in the body, which include :-
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Normal function of the brain and nervous system.
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Good cognitive performance and the ability to think.
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Formation of red blood cells.
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Prevention of Anemia or blood deficiency..
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Helps in forming and regulating DNA.
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Helps prevent birth defects.
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Helps protect the eyes from macular degeneration.
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Essential for producing energy.
Vitamin B12 is essential for blood health. When the body lacks enough vitamin B12, it leads to reduced production of normal red blood cells, causing anemia, which can hinder oxygen delivery to body cells.
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Symptoms of vitamin B12 deficiency :-
You can get enough vitamin B12 through diet, but some groups still may have low vitamin B12 levels, which include :-
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Older adults.
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People following vegetarian diets.
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Some health conditions like digestive disorders.
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Those with pernicious anemia.
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People who suffer from intestinal problems and stomach inflammation.
Low levels of vitamin B12 can cause some symptoms to show up. These symptoms can include:-
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Depression.
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Confusion.
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Memory problems.
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Fatigue.
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Headache.
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Mood changes.
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Trouble focusing.
Once symptoms get worse, some nerve changes can happen like numbness and tingling in hands and feet. Some people may have trouble keeping their balance.
Vitamin B12 deficiency has been linked to higher risks of cognitive decline. Lack of B12 can cause anemia, which might bring symptoms like tiredness, shortness of breath, irregular heartbeat, weight loss, pale or yellow skin, diarrhea, and circulation problems.
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Vitamin B12 supplements :-
Some people have trouble absorbing vitamin B12 from food, and there are groups that might have low B12 levels. So these groups may need to take supplements vitamin B12. In these cases, a doctor might suggest oral B12 supplements, which might not always help. Then B12 injections might be an option.
Getting different vitamins is essential for body health. They help the body do various vital activities. They work in balance and health. The main way to get these vitamins is a healthy and balanced diet.
Source of the article :- 1
