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(cobalamin) is crucial for nerve tissue, brain function, and red blood cells.Sources of this include meat, eggs, and some yeast products. People whose diet is low on B12 may need supplements. Signs of a deficiency include headaches fatigue, slow healing of the skin.
Any deficiency or insufficiency is defined as levels to low to meet the demands of the body. This can lead to a number of symptoms and in the case of B12 can even progress to irreversible neurological issues if left untreated. In the United States and United Kingdom, approximately 6% 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 usually gets 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. one rich source via fermentation is greek style yogurt.
Here we will explore 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:
- 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:
The National Institutes of Health (NIH) recommend that teens and adults over the age of 14 should consume 2.4 micrograms (mcg) of vitamin B12 daily. Pregnant people should consume 2.6 mcg, and lactating people 2.8 mcg.
Excessive intake of vitamin B12 has not shown toxic or harmful qualities. However, people should speak with their physician before starting any new supplements.
Some medications may decrease the absorption of vitamin B12 from foods. These medications include:
- metformin
- proton pump inhibitors
- H2 receptor agonists, often used for peptic ulcer disease
Vitamin B12 occurs naturally in many animal products. It does not typically occur in plant foods, unless it is supplemented.
Good dietary sources of vitamin B12 include the following foods:
- beef
- pork
- ham
- poultry
- lamb
- fish, especially haddock and tuna
- dairy products, such as milk, cheese, and yogurt
- some nutritional yeast products
- eggs
- liver
Additionally, manufacturers fortify some types of plant milk and breakfast cereals with vitamin B12.
Even though vitamin B12 is found in a variety of foods, some people are at an increased risk of developing B12 deficiency or insufficiency. Groups at an increased risk include:
- older adults
- those on restrictive diets like vegan diets
- people with certain health conditions such as celiac disease
if your are a vegitarian its recomended that you learn more about vitamin B12 foods for vegetarians and vegans.
Deficiency symptoms
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 severe damage, especially to the nervous system and brain. This, however, is uncommon.
that said, even slightly lower-than-normal levels of vitamin B12 can trigger symptoms. However these symptoms are nonspecific and are not enough to give an absolute 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 show symtoms like these :
- unusual movements, such as face tremors
- reflex problems
- feeding difficulties
- irritation
- surpressed and or defomed growth problems if left untreated for too long
B12 deficiency has been linked to an increased risk of cognitive impairmentTrusted Source and depression.
more to be expanded on soon. thank your for reading.
