Sunday, 15 January 2023

Vitamin B12 benefits, food sources, deficiency symptoms, and all else you need to know

Vitamin B12 is an important B vitamin. It is crucial for nerve tissue health, brain function, and the production of red blood cells. Cobalamin is another name for vitamin B12.

A deficiency or insufficiency can occur when levels of vitamin B12 become too low to meet the demands of the body. This can lead to a number of symptoms and can even progress to irreversible neurological issues if left untreated.

In the United States and United Kingdom, approximately 6%Trusted Source of adults aged 60 or younger have vitamin B12 deficiency. The rate jumps to 20% in people older than 60.

Vitamin B12 is a water-soluble vitamin, like all other B vitamins. This means it can dissolve in water and travel through the bloodstream. The body can store vitamin B12 for up to 4 years, and it can get rid of any excess or unwanted vitamin B12 in the urine.

Vitamin B12 is the largest and most structurally complicated vitamin. It occurs naturally in animal products like meat and eggs, and manufacturers can produce it through bacterial fermentation synthesis.

This article explores the functions of vitamin B12, how a person would know they are not consuming enough vitamin B12, and how to increase intake

Vitamin B12 is crucial to various bodily processes, includingTrusted Source:

  • normal functioning of the brain and nervous system
  • cognitive functioning (ability to think)
  • formation of red blood cells and anemia prevention
  • helping create and regulate DNA
  • possibly preventing congenital abnormalities
  • helping protect the eyes from macular degeneration
  • necessary for energy production

Vitamin B12 is essential for healthy blood. When the body does not have enough B12, it leads to decreased normal red blood cell production (anemia), which impairs oxygen delivery.

Megaloblastic anemia, also called nutritional-deficiency anemia, is a type of anemia caused by B12 or folate deficiency. Megaloblastic anemia is characterized by impaired DNA synthesis and the formation of large, abnormal, immature red blood cells.

Intake requirements

  • Having low or deficient B12 levels can lead to a number of symptoms, some of which can be serious. It can result in irreversible and potentially severeTrusted Source damage, especially to the nervous system and brain. This, however, is uncommon.

    hat said, even slightly lower-than-normal levels of vitamin B12 can trigger symptoms. However, these symptoms are nonspecificTrusted Source and are not enough to diagnose vitamin B12 deficiency. Symptoms may include:

    • depression
    • confusion
    • memory problems
    • fatigue
    • headaches
    • mood changes
    • difficulty concentrating

    Once symptoms worsen, they can include neurological changes, such as numbness and tingling in the hands and feet. Some people may have difficulty maintaining balance.

    Infants who lack vitamin B12 may showTrusted Source:

    • unusual movements, such as face tremors
    • reflex problems
    • feeding difficulties
    • irritation
    • eventual growth problems if left untreated

    B12 deficiency has been linked to an increased risk of cognitive impairmentTrusted Source and depressionTrusted Source.

    Insufficient vitamin B12 can also lead to anemia. The most common symptoms of anemia are fatigue, shortness of breath, and an irregular heartbeat. People with anemia might also experience:

    • a sore mouth or tongue
    • weight loss
    • pale or yellowing skin
    • diarrhea
    • menstrual problems

Who is at risk?

  • Some people have difficulties absorbing vitamin B12 from food sources and may need to take supplements.

    Some populations may have problems absorbing vitamin B12 from food, including:

    • older adults
    • people with pernicious anemia
    • those with intestinal disorders

    People can take B12 supplements orally or in a nasal spray. However, oral supplements may not helpTrusted Source in many cases of deficiency. In these circumstances, a doctor may recommend vitamin B12 injections.

    Vegans and others who do not get enough B12 from their diet can take supplements to avoid deficiency. This is particularly important during pregnancy and while breastfeeding.

    People can purchase various B12 supplements in health food stores and online. That said, supplements are not FDA regulated and people should be careful when taking them, and ensure they purchase them from a reliable source.

  • Vitamin B12 is an essential vitamin mainly found in animal products. Most adults require 2.4 mcg daily.

    The body needs vitamin B12 for normal function of the brain and nervous system, the formation of red blood cells, and other critical processes.

    Deficiencies in vitamin B12 can lead to symptoms like headaches, fatigue, and digestive problems and can even lead to nerve damage and cognitive issues.

    Some people are more at risk of deficiencies, such as older adults and those who do not absorb nutrients well. Vegans may also have a deficiency risk, as their diet excludes many B12 sources.

    Most people who eat a balanced diet receive enough B12. For others, doctors may recommend oral supplements or injections.

  • Source - Medical News today

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