Vitamin B12 (cobalamin) is an essential source that your body needs to stay healthy. It helps in making of your DNA and Red Blood Cells and play key role in normal functioning of brain and nervous system. Thus, you need to make sure that you get enough B12.
Unfortunately, your body cannot make Vitamin B12 and thus you need to consume it by eating animal based foods, seafood, eggs, etc. You will get main sources of B12 as you keep reading the article.
Daily Recommended Intake of Vitamin B12 Varies for Kids, Men and Women. As Per MayoClinic, Recommended Intake is As Per Below;
- For Children (ages 14 years and older) – 2.4 micrograms daily.
- For pregnant women – 2.6 micrograms daily.
- For breast feeding women – 2.8 micrograms daily.
- For older people (ages 50 years and older) – 25-10 micrograms daily.
However, the consumption of Vitamin B12 can be prescribed differently by your doctor after the examination of current level of B12 your body contains.
Below are The Best Sources For Vitamin B12 such as;
Animal Sources: Milk, liver from lamb, veal, eggs, fish eggs, clams, organ meats, beef, turkey, crab meat, etc.
Fortified Foods: Breakfast cereals, soy products, energy bars and nutritional yeast.
Supplements: Sublingual B12 or injection
What Does Cause Vitamin B12 Deficiency?
There are different reasons that can cause deficiency of this crucial vitamin which is harder to absorb for older people. Check below causes of Vitamin B12 deficiency;
- Weight loss surgery
- Stomach operation that removed any part of your intestine
- Habit of heavy drinking alcohol
- Taking acid-reducing medications for long time
- Atrophic gastritis
- Pernicious anemia
- Crohn’s disease, celiac disease, bacterial growth, or a parasite
- Immune system disorder
- Depending on vegan diet
What are The Symptoms of Vitamin B12 Deficiency?
If you are not meeting require needs of Vitamin B12 then you can experience below symptoms;
- Body feels weakness and tiredness
- Heart palpitations and shortness of breath
- Pale skin
- Intestine problems like Constipation, diarrhea, loss of appetite, or gas
- Never feeling numbness and tightening
- Muscle weakness
- Problems in walking
- Vision loss
- Depression, memory loss and change in behavior
How to Treat Vitamin B12 Deficiency?
Mainly it can be treated by taking prescribed supplements and shots of injection.
If you are suffering from pernicious anemia or your body feels unable to absorb Vitamin B12, then shots of this vitamin are recommended, take high dose supplements or you can get it nasally as well.
If you are vegetarian and don’t intake enough animal products then change in diet may help you. You can include fortified grains in your diet.
Older people are more likely to have Vitamin B12 deficiency. Thus daily intake of vitamin B12 supplements or multivitamin that contains B12 are recommended.
How To Prevent Vitamin B12 Deficiency?
The only way to prevent B12 deficiency is start eating foods that contain enough vitamin B12. We have already mentioned possible resources above of this article.
If you are deciding to go for supplements, then let your doctor know about it. It helps you to take appropriate medications that can help you to prevent b12 deficiency effectively.
In brief, regular checkup of your blood will help you to keep yourself aware about this most important Vitamin.
This article has been featured by Dish for Diet, a health blog.