Significance of Vitamin B12
Vitamin B12 is a key nutrient for bodily function, It produces red blood cells which prevents anemia. It plays a major role in brain function.Vit B12 converts food into energy, It also lowers risk of heart disease. Vit B12 is a significant nutrient for skin, hair, and mental health, reducing the chances of depression.
This essential vitamin can be obtained through a balanced diet or supplements, especially important for vegetarians and older adults. Ensuring sufficient intake of Vitamin B12 supports overall health and well-being.
Symptoms you feel when your deficient to vitamin B12
- Extreme fatigue and lethargy
- Cognitive impairment (memory problems, confusion)
- Depression and mood changes
- Tingling or numbness in hands and feet
- Anemia
- Difficulty concentrating
- Heart palpitations (irregular or fast heartbeat)
- Excessive hair fall
- Skin Dryness
Vitamin B12 Food Sources:
The recommended dietary allowance of Vitamin B12 for adults (both male and female) is 2.4 micrograms (mcg).
Animal sources: Beef liver, fish (salmon, tuna, clams), meat (chicken, turkey), dairy (milk, cheese), eggs.
Plant sources: Fortified plant milks, cereals, nutritional yeast, tofu, and plant-based yogurt.
For Vegans: Vegan individuals can get their Vitamin B12 from fortified plant milks, fortified cereals, nutritional yeast, fortified tofu, and fortified plant-based yogurt. Ensuring enough intake through these sources is key to maintaining health and well-being.
Supplementation:
A deficiency can be corrected with oral B12 supplements, B12 injections, or vitamin IV treatments, especially helpful for those with absorption issues.
Who is at Risk of Developing Vitamin B12 Deficiency?
Here are the key groups at risk:
- Intestinal Resection: Poor absorption due to surgery.
- Pure Vegetarian : Vegetarian diet is low in B12
- Vegans: Lack of animal product intake.
- Inflammatory Bowel Disease (IBD): Crohn’s or ulcerative colitis affects absorption.
- Celiac Disease: Gluten damages the small intestine, hindering absorption.
- Metformin Users: Long-term use inhibits Vitamin B12 absorption.
Ensuring adequate intake through diet or supplements is key for these groups to maintain optimal health.
“Feeling the symptoms of low Vitamin B12? Don’t wait—consult us today and restore your energy and health!”
Author : Sreenidhi Varma – Clinical Dietician