The intake of sufficient amount of vitamins daily is the basis for adequate function of the entire body system. Every nutrient has its own particular role in the bodily processes and Vitamin B12 and folic acid are believed to be the most crucial vitamins for the human body.
Shortage of Vitamin B12 may lead to many health concerns, one of which is the megaloblastic anemia being the most common. This vitamin is complex and vital nutrient essential for the normal growth of red blood cells and nerve cells.
The formation of red blood cells is in the bone marrow, and if this vitamin is deficient, then red blood cells are immature, of irregular shape and form, and not being able to fulfill their major function: transport of oxygen to the body organs and tissues.
Symptoms of LackingVitamin B12
The first visible symptoms of vitamin B12 deficiency are fatigue, anxiety, muscle pain, malaise, concentration issues, hair and skin problems, like eczema, fungal, and dermatitis.
Yet, harsh deficiency of this vitamin may lead to nervous disorders and even damage the nerves of the spinal cord, thereby causing paralysis. Anemia can also occur which develops gradually, but in time can reach a heavy degree. It starts with a sudden weakness which further on goes along with fatigue and faster heart pounding.
It is commonly manifested by appetite loss, stomach pain, bloating, and diarrhea stools. Likewise, burning sensation may appear on the tongue, particularly when you are taking some sour foods. Plenty of people state experiencing depressive changes such as memory disorders or paresthesia of extremities.
If this deficiency is not solved on time, it may worsen thus causing brain damage and bleeding. Elevation of the homo-cysteine levels is probable, raising the threat of coronary disease and heart attack.
Vitamin B12 Daily Dose – DOSAGE
This is the recommended dosage of vitamin B12:
- Babies 1-3 years old: 9 mcg
- Younger children between the ages of 4 and 8:2 mcg
- Children between the ages of 9 and 13: 8 mcg
- Children aged 14 and older: 2.4 mcg
- Pregnant women: 6 mcg
- Breastfeeding women:8 mcg
- Adults: 3 mcg
The body contains almost 5mb vitamin B12, if the body during the day loses 2 ½ micrograms. It is considered that clinical shortage of vitamin B12 appears when the overall level drops to 10% of normal.
The acquirement of proper vitamin B12 is through food, by the consumption of milk, meat, cheese, and eggs regularly. An adequate absorption is also a crucial factor which depends on the health of the intestinal tract.
Nature has provided us with plenty of foods having the proper amounts of certain vitamins like in this case vitamin B12.
Vitamin B12- Rich Foods
- Animal products: beef, pork, heart, muscles, liver, kidney, eggs and fish
- Plants: soy products, grains, and brewer`s yeast
- Red beet, soybeans, sesame, hazelnut, seaweed
If by any chance you take in more than 3mcg vitamin B12 on daily basis, you do not have to trouble yourself as this vitamin is water soluble and has low bioavailability, thus excess intake of it cannot cause hyper-vitaminosis.
Benefits of Vitamin B12
- Enhances concentration and memory
- Stimulates the formation, development and maturation of red blood cells
- Converts fats, proteins, and carbs into energy
- Deals with numerous nerve disorders
- Improves alertness and lowers irritability
- It aids in the prevention against anemia
- Reduces homocysteine levels, an amino acids which raises the threat of heart disease
- Soothes discomfort during menstruation period
- Increases appetite in children
In order to have optimal absorption you need a healthy stomach, meaning that there is no presence of helicobacter and other bacteria which cause infection of the mucous membranes.
If you have the diagnosis of vitamin B12 deficiency, ensure to implement certain dietary changes. Yet, prior to any supplements uses, you need to consult your physician and get an appropriate medical therapy especially if you are dealing with severe deficiency.