Vitamin B12: Your Guide to Benefits, Deficiencies and Supplementation
You may have heard about the benefits of vitamin B12 (also called cobalamin), which can help your body produce red blood cellsboost energy levels and support your neurological health. Most people get enough vitamin B12 through diet. However, some people with specific dietary habits may need supplements (we’re looking at you, vegetarians and vegans).
That’s why we’ve created this helpful guide on vitamin B12 to help you learn more about vitamin B12 deficiencies, supplements and injections.
What is vitamin B12?
Vitamin B12 contains cobalt, hence the name cobalamin. It is a vitamin that your body uses to maintain produce red blood cells and DNA. It also helps develop your central nervous system. Your central nervous system acts like your body’s mail delivery system, carrying information from your nerves to your brain, which then responds. Additionally, vitamins help keep hair, nails, and skin healthy.
You can find vitamin B12 in four compounds: methylcobalamin, hydroxocobalamin, adenosylcobalamin, and cyanocobalamin. Methylcobalamin and adenosylcobalamin are found in meat and dairy products. If you are a vegetarian or vegan, you may need to take a vitamin B12 supplement to avoid vitamin B12 deficiency. Cyanocobalamin is Synthetic form of vitamin B12, Breaks down into methylcobalamin and adenosylcobalamin in supplements.
Also, if you are deficient in vitamin B12, you may need an injection or intravenous drip. This is where hydroxocobalamin comes into play. It is a bioavailable version of a vitamin used to treat deficiencies.
Benefits of Vitamin B12
Taking a healthy dose of vitamin B12 can benefit your body in the following ways:
Supports red blood cell formation
Your body needs red blood cells to make DNA. your body is lost 1% of the oldest red blood cells Daily. Vitamin B12 and vitamin B9 (folic acid) help your body replenish lost red blood cells. Without a healthy dose of regular vitamin B12, you may become anemic.
Increase energy levels
Some energy drinks contain vitamin B12, which can give you a boost of energy. However, this is only possible if you have a Vitamin B-12 deficiency. When this happens, you may feel tired, tired, and irritable. Proper levels of vitamin B12 in food or supplements can give your body the ability to get the job done.
Support neurological health
Taking it regularly can help your nervous system. Vitamin B12 is known as a neurotropic vitamin because it Heal damaged nerve cells. When you take a vitamin, it contains myelin. Myelin is the sheath that surrounds nerve fibers and allows for better communication between the nerve fibers and the brain. That’s why some problems caused by vitamin B12 deficiency include numbness in the toes or fingers, muscle weakness, and coordination problems.
Improve mood and cognitive function
Vitamin B12 helps the brain produce chemicals that affect mood. While studies have shown that low vitamin levels can cause depression, they can’t say for sure if it causes depression Regulating vitamin levels may improve mood or improve Cognitive function.
Potential Risks of Vitamin B12 Deficiency
When your body doesn’t get enough vitamin B12, you may be susceptible to the following conditions:
Anemia and related symptoms
When your body doesn’t get enough vitamin B12, the growth of red blood cells slows down. You lose 1% of your oldest red blood cells every day. Over time, this may lead to Vitamin B12 deficiency anemia. With it, you can experience muscle weakness and fatigue.
Inadequate intake of vitamin B12 can slow down the production of red blood cells. This continued loss of production may eventually lead to vitamin B12 deficiency anemia, which is characterized by symptoms such as muscle weakness and fatigue.
nervous system problems
Lack of vitamin B12 in the body May cause neurological problems. Some symptoms include:
- memory loss
- vision problems
- Ataxia, a condition in which the body loses coordination
- Damage to the central nervous system, especially of the legs
Your body needs vitamin B12 to help support your central nervous system. Without it, your nerves may not be able to send signals to the brain, especially the nerves in your fingers or toes. Over time, if left untreated, nerve damage can result.
long term health risks
Many of the symptoms of vitamin B12 deficiency can be similar to other conditions, making them difficult to recognize. If left untreated, it may lead to more serious health problems, rapid increase in severity.
Some of the biggest risks include cognitive decline. More specifically, memory loss or difficulty reasoning may occur. It may also cause strange sensations, such as tingling in the arms or feet or a swollen tongue. If you notice these symptoms, talk to your doctor to learn about the underlying cause.
Who should consider vitamin B12 supplementation?
Here are some people who should consider taking vitamin B12 supplements:
- Vegetarians and Vegans: Vitamin B12 is found in fish, poultry and other meats. The only problem is that if your diet restricts you from these items, you’ll need another source of vitamin B12. You can find these substances in fortified foods, e.g. Breakfast cereal or dairy products.
- elderly: As you grow older, your decreased stomach acidmaking it harder for your body to absorb vitamin B12 from food. If your levels are low, it would be wise to consider supplementation.
- individuals with certain health conditions: Certain conditions, such as celiac disease, pernicious anemia, and Crohn’s disease, can make it difficult for your body to absorb vitamin B12. In each case, your doctor may recommend an injection or intravenous drip.
Best Food Sources of Vitamin B12
You can find vitamin B12 from the following sources:
Animal sources: Meat, chicken, fish, clams, salmon, sardines, tuna, trout and dairy products all contain vitamin B12. Some internal organs, such as kidneys and liver, Vitamin B12 content is also high.
Plant sources: Vegans and vegetarians who cannot get vitamins from meat can consume seaweed or nutritional yeast. Nutritional yeast is good popcorn ingredients Or sprinkle on tofu or other plant-based foods.
Fortified foods: Manufacturers add vitamins to foods to make them more nutritious. Fortified breakfast cereals, such as a cup of Malt-O-Meal Raisin Bran, contain more than 60% of daily allotment of vitamin B12.
B12 injections vs. B12 supplements
There are many factors at play when considering injections and supplements. When it comes to supplements, it’s important to consider any medical conditions that may hinder your body’s ability to absorb it. If you have Crohn’s disease, you need to get the vaccine because it absorbs into your bloodstream, making it more effective.
However, there are a few things you need to consider when considering lenses. First, they are more expensive than vitamin B12 supplements. They can also cause side effects such as rashheadache, itching, diarrhea and nausea.
Also, if you don’t have a medical condition that requires aid in absorption, supplements can be more cost-effective. However, if you are taking medication, do not take it before consulting your doctor folic acid supplements Or if you are sensitive to cobalt.
Ultimately, your doctor can help you determine the best course of action. Before adding supplements or injections, get a blood test to check your vitamin B12 levels.
Vitamin B12 Dosage and Absorption Tips
One of the best ways to maximize absorption is to maintain proper intestinal health. Before trying a supplement, make sure you don’t have frequent diarrhea, constipation, or other problems with your intestines that prevent your body from absorbing the vitamins well.
If your doctor approves you taking a supplement, follow the directions on the label. The recommended daily dose of vitamin B12 is 2.4 micrograms. If you eat a balanced diet rich in chicken, seafood, or eggs, you will get this dose through your diet.
If you need to supplement with vitamin B12, be aware of other nutrients that may reduce its effectiveness. Vitamin C supplementation has the opposite effect. Lower vitamin B12 in your body. Asking a medical professional to weigh in before taking a supplement or injection can help you cover all your bases and avoid any drug or nutrient interactions.
