Vitamin B12 stands out as a vital nutrient that the human body needs. Any idea why? This is because this particular nutrient aids with energy production and DNA synthesis and even helps with the main nervous system’s functions. Several researches have shown that around 20% of individuals over 60 years of age have vitamin deficiency. It mainly occurs because of medical ailments, low dietary intake (vegans/vegetarians), using B12-depleting medicines, or malabsorption. However, such issues can easily be treated by taking vitamin B12 capsules or supplements.
Before you think of opting for supplements or tablets, it’s crucial to uncover what exactly Vitamin B12 is, why it is crucial for the body, what food provides B12 and many more. Do you wish to find out? Dive in!
What Is Vitamin B12 Deficiency?
Vitamin B12 deficiency is known as an ailment that occurs when the human body doesn’t have much vitamin B12. This nutrient is highly essential as it aids with the production of red blood cells, DNA synthesis, and nerve function.
The deficiency can cause severe health-related problems, such as cognitive impairments, anaemia, and even neurological issues. Vitamin B12 deficiency occurs due to several reasons, such as:
- Poor Diet:
A flawed diet can lead to Vitamin B12 deficiency, especially among vegans and vegetarians who do not eat the proper amount of animal products that contain the B12 nutrient. To address this, it’s important to understand what to eat for vitamin B12 deficiency to maintain adequate levels.Several researchers have provided proof that roughly 21% of individuals who are over 60 years of age have this particular condition, and it’s usually connected with dietary depletion, along with atrophic gastritis. - Malabsorption Issues:
Malabsorption is another issue that causes Vitamin B12 deficiency. Several ailments like Crohn’s disease and Celiac Disease can prevent the intestine from absorbing this particular vitamin correctly.
Roughly 43% of older individuals might experience this issue because of “Atrophic Gastritis” or other disorders. - Ageing:
When a person begins to age, the risk of getting Vitamin B12 increases. It’s primarily because of the reduction in the stomach’s acidity that has a massive influence on the absorption of the B12 nutrient from food production.
Moreover, for older adults, doctors suggest adding supplements of vitamin c in their diet as well, in order to keep uplift their immunity and maintain healthy tissues. - Medications:
Several medications, such as “metformin” and “proton pump inhibitors,” might prevent the body from efficiently absorbing the Vitamin B12 nutrient. Such medications can cause such deficiencies in 10% to 30% of individuals. This clearly shows how vital periodic monitoring is for all those people who are on treatment.
What Are the Symptoms of Vitamin B12 Deficiency?
Even though taking the Vitamin B12 will help you treat this particular deficiency, how will you know that your body lacks this nutrient? Here are some of its symptoms/signs:
- Fatigue and Weakness:
Weakness and fatigue stand out as “early” signs of this particular deficiency. You will feel pretty tired when conducting all your regular activities. The exhaustion will reach a certain level where even easy tasks will look difficult to complete. - Pale or Jaundiced Skin:
Individuals who suffer from Vitamin B12 deficiency might experience jaundiced or pale skin because of anaemia. This happens due to the inadequate production and excessive breakdown of red blood cells. This will release more bilirubin which can make the eyes and skin appear yellow. - Numbness and Tingling:
The tingling and numbness are something that you feel in your feet and hands. These are neurological signs connected to the Vitamin B12 deficiency. The feeling occurs because of nerve injury caused by a shortage for a long time. - Mood Changes:
If you experience anxiety, depression and irritation, it’s mainly because of Vitamin B12 insufficiency. When the body lacks the B12 nutrient, it will affect the neurotransmitter’s operation, leading to psychological disruptions. - Cognitive Impairment:
Mental impairments like confusion, lack of concentration, or memory loss are severe issues that occur due to this deficiency. Such symptoms take place due to this vitamin’s role in brain health and will cause long-term mental downfall if it is not treated on time. - Heart Palpitations and Shortness of Breath:
These symptoms might occur when the human body toils with anaemia because of the deficiency. This causes the heart rate to increase as the heart works much harder to pump oxygen to all the tissues that lack red blood cells. - Glossitis and Mouth Sores:
Glossitis is viewed as an inflamed and bloated/swollen tongue paired with sores on the mouth. This is another sign of B12 deficiency. These issues can lead to hardships and distress when speaking or eating. To address such symptoms, it is important to know how much vitamin b12 per day is required to meet the body’s needs.
What Foods Have B12?
If you wish to gain this nutrient in a different manner, below are some food items you should consume. Moreover, you can add vitamin C supplement too with the suggested food items.
- Meat and Poultry:
Consume 100g of cooked chick liver as it contains 21.1µg of Vitamin B12, or cooked beef liver that has 100µg of it. - Fish and Shellfish:
You should eat 100g of cooked salmon, as it has roughly 2.6µg of this B12 nutrient, or cooked clams, as it consists of around 21µg of the nutrient. - Dairy Products:
Drink 240ml, which is 1 cup of cow milk that will give your body 0.8µg of Vitamin B12. Otherwise, go for 42g, which is 1.5 ounces of mozzarella cheese, to get 1.7µg. These are excellent options if someone is wondering what foods have B12. - Eggs:
Consuming one big egg will give you around 0.5µg of the Vitamin B12 nutrient.
How Much Vitamin B12 Should You Take Per Day?
The pointers listed below will tell you how exactly you must consume Vitamin B12:
- Adults:
Every adult must consume 2.4mcg of Vitamin B12 to maintain their health. This amount is sufficient for the majority of the people. - Pregnant Women:
All pregnant women should consume 2.6mcg of this particular nutrient in the form of a capsule/tablet. It stops deficiencies and supports fetal growth. Also, pregnant women can incorporate the best iron supplement with the right proportion of vitamin B12. - Breastfeeding Women:
Women who breastfeed should take 2.8mcg of the Vitamin B12 nutrient regularly. Doing so will prevent deficiency signs, boost health and support energy levels. It’s also important to know what foods provide B12 to meet these nutritional needs.The above facts of how much vitamin B12 per day have been mentioned based on multiple studies found on reliable sources, however, please take a proper consultation before you consume any supplement enriched with B12 especially if you are breastfeeding or in pregnancy.
How Vitamin B12 Supplements Can Help Meet Your Daily Needs?
Just like the vitamin D3 supplement, vitamin B12 tablets/capsules will certainly meet all the regular nutritional requirements, particularly for all those people who have absorption problems and dietary constraints. The nutrients help support the formation of red blood cells, improve brain health and even increase energy levels. For such reasons, this nutrient is an ideal option to prevent deficiencies and maintain the well-being of weak denizens and adults.
Conclusion
Vitamin B12 deficiency is something that occurs in many individuals, especially in older adults, vegans and vegetarians. The lack of this nutrient can cause countless issues, such as low production of red blood cells, malabsorption and many more. The best way to treat such conditions is by taking supplements based on vitamin B12 to improve your health. You will find a diverse range of such tablets and capsules that will aid in increasing this B12 nutrient in your body. However, you must do so after consulting with a physician and find out whether or not you can take the supplements if your body is deficient in vitamin B12.
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