Healthy Lifestyle

Vitamin B12: Everything You Need to Know

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is mainly found in animal products and is essential for good health. Vitamin B12 plays a vital role in the proper functioning of the brain and nervous system, production of red blood cells, and DNA. Vitamin B12 deficiency can cause a number of health problems, including anemia, nerve damage, and mental confusion. Symptoms of vitamin B12 deficiency can be subtle and may not be noticed until the condition is severe. So here is everything you need to know about vitamin B12.

What is vitamin B12 and what does it do for the body 

Vitamin B12 or cobalamin is a water-soluble vitamin that is mainly found in animal products such as meat, poultry, fish, eggs and milk. It is also found in some plant products but the amount is much lower. It is one of eight B vitamins and is important for normal blood formation, neurological function and DNA synthesis. It is also needed for the growth and development of cells.

There are a few different ways that vitamin B12 can be absorbed into the body. The most common way is through the stomach lining where it attaches to a protein called intrinsic factor. This protein is produced by the stomach lining and helps vitamin B12 attach to receptors in the small intestine. If there is not enough intrinsic factor, vitamin B12 can also be absorbed through the small intestine by attaching to proteins called transcobalamin.

Some people may not absorb vitamin B12 well due to certain medical conditions or because they are taking certain medications. In these cases, vitamin B12 may need to be given as an injection or a pill that dissolves under the tongue.

Where is vitamin b12 found in the human body? 

Vitamin B12 is found in many different places in the human body. It is stored in the liver, muscles and other tissues. When vitamin B12 levels are low, the body will start to break down these stores to use for other functions such as energy production.

Symptoms of vitamin B12 deficiency

Many people do not realize that they are vitamin B12 deficient because the symptoms can be subtle and gradual but can lead to several health problems such as anemia, fatigue, memory loss and depression. 

Some of the early symptoms may include fatigue, weakness, lightheadedness, mood changes, and a tingling sensation in the hands and feet. As the deficiency progresses, more serious symptoms can develop such as neurological problems, anemia, and GI problems.

Other symptoms include:

  • Weakness, tiredness, or lightheadedness
  • Heart palpitations and shortness of breath
  • Pale skin
  • A smooth tongue
  • Constipation, diarrhea, loss of appetite, or gas 
  • Nerve problems like numbness or tingling, muscle weakness, joint pain and problems walking
  • Vision loss
  • Mental problems like depression, memory loss, or behavioral changes

When to see a doctor?

If you are experiencing any of these symptoms, it is important to see your doctor for a blood test to determine if you are vitamin B12 deficient. If you are, your doctor will likely prescribe a vitamin B12 supplement to help bring your levels back to normal.

What are the benefits of vitamin B12?  

Vitamin B12 is important for many different functions in the body, such as blood formation, neurological function and DNA synthesis. It is also needed for the growth and development of cells.

Some of the benefits of vitamin B12 include:

  • Help with normal blood formation through the production of red blood cells
  • Helps with neurological function 
  • Necessary for the proper development and function of the brain
  • Helps with DNA synthesis
  • Helps with the growth and development of cells
  • Needed for proper absorption of folate (vitamin B9).

Most importantly, Vitamin B12 has been shown to play a role in the prevention of certain diseases such as cancer, heart disease and Alzheimer’s disease. Vitamin B12 has also been shown to improve cognitive function and memory in older adults.

How to get enough vitamin B12 in your diet?

In order to ensure that you are getting enough vitamin B12 in your diet, it is important to include animal products such as meat, poultry, fish such as salmon and tuna, eggs and milk in your meals. You can also try incorporating some plant products such as fortified cereals and soy milk into your diet. Other foods include: yogurt, cheese, and fortified breakfast cereals.

If you are vegan or vegetarian, it is important to include vitamin B12-fortified foods in your diet or take a vitamin B12 supplement. This is because it is difficult to get enough vitamin B12 from plant-based sources alone.

What supplements contain vitamin B12? 

Many vitamin B12 supplements are available over-the-counter and can be found at most pharmacies or vitamin stores. Some of the most common vitamin B12 supplements include:

  • vitamin B12 pills
  • vitamin B12 injections
  • vitamin B12 patches
  • vitamin B12 drops

All of these supplements contain high levels of vitamin B12 and can help to increase your levels if you are deficient.

The Recommended Dietary Allowance (RDA) for vitamin B12

The Recommended Dietary Allowance (RDA) for vitamin B12 according to age group is as follows: 

Infants up to age 6 months0.4 mcg
Babies age 7-12 months0.5 mcg
Children age 1-3 years0.9 mcg
Kids age 4-8 years1.2 mcg
Children age 9-13 years1.8 mcg
Teenagers 2.4 mcg
Adults2.4 mcg
Pregnant women2.6 mcg
Breastfeeding women2.8 mcg

The Tolerable Upper Intake Level (UL) for vitamin B12

There is no Tolerable Upper Intake Level (UL) for vitamin B12 because it is not toxic. However, taking large doses of vitamin B12 supplements can lead to gastrointestinal problems such as diarrhea and nausea.

What are the risks and side effects associated with vitamin B12 supplementation? 

Vitamin B12 supplementation is considered safe and does not have any major risks or side effects. However, some people may experience gastrointestinal problems such as diarrhea and nausea after taking high doses of vitamin B12 supplements. These symptoms are treatable by either lowering the dose or taking the supplement with food. Other side effects include headache and dizziness. Either way, if you experience any of these side effects, it is important to speak with your doctor.

Which groups should not take vitamin B12 Supplements?

While vitamin B12 supplements are safe for most people, there are some groups who should not take them. This includes:

– pregnant women because vitamin B12 could potentially harm the developing baby

– breastfeeding women because vitamin B12 could pass into breast milk and potentially harm the nursing baby

– people with certain medical conditions such as kidney disease, heart disease or diabetes because vitamin B12 could interact with their medication

If you are in any of these groups, it is important to speak with your doctor before taking vitamin B12 supplements.

Bottom Line

If you think you may be vitamin B12 deficient or have any of the associated symptoms, it is important to speak with your doctor. Vitamin B12 deficiency can be a serious problem if left untreated so early diagnosis and treatment is essential. With the right treatment, vitamin B12 deficiency is often easily resolved.

FAQs about vitamin B12

1. What are the benefits of vitamin B12?

Some of the benefits of vitamin B12 include: helping with normal blood formation, neurological function, DNA synthesis, and the growth and development of cells.

2. How can I get enough vitamin B12 in my diet?

To ensure you are getting enough vitamin B12 in your diet, you can include animal products such as meat, poultry, fish, eggs and milk in your meals. You can also try incorporating some plant products such as fortified cereals and soy milk into your diet. If you are vegan or vegetarian, it is important to include vitamin B12-fortified foods in your diet or take a vitamin B12 supplement.

3. What supplements contain vitamin B12?

Many vitamin B12 supplements are available over-the-counter and can be found at most pharmacies or vitamin stores. Some of the most common vitamin B12 supplements include: vitamin B12 pills, vitamin B12 injections, and vitamin B12 patches. All of these supplements contain high levels of vitamin B12 and can help to increase your levels if you are deficient.

4. What is the Recommended Dietary Allowance (RDA) for vitamin B12?

The Recommended Dietary Allowance (RDA) for vitamin B12 is 2.4 micrograms per day for adults over the age of 18. The RDA for pregnant women is 2.6 micrograms per day and the RDA for breastfeeding women is 2.8 micrograms per day.

5. What are the risks and side effects associated with vitamin B12 supplementation?

Vitamin B12 supplementation is considered safe and does not have any major risks or side effects. However, some people may experience gastrointestinal problems such as diarrhea and nausea after taking high doses of vitamin B12 supplements. These symptoms are treatable by either lowering the dose or taking the supplement with food. Either way, if you experience any of these side effects, it is important to speak with your doctor.

6. Which groups should not take vitamin B12 Supplements?

While vitamin B12 supplements are safe for most people, there are some groups who should not take them. This includes: pregnant women because vitamin B12 could potentially harm the developing baby, breastfeeding women because vitamin B12 could pass into breast milk and potentially harm the nursing baby, and people with certain medical conditions such as kidney disease, heart disease or diabetes because vitamin B12 could interact with their medication. If you are in any of these groups, it is important to speak with your doctor before taking vitamin B12 supplements.

7. Can I get vitamin B12 from food sources?

Yes, you can get vitamin B12 from food sources such as meat, poultry, fish, eggs and milk. You can also try incorporating some plant products such as fortified cereals and soy milk into your diet. If you are vegan or vegetarian, it is important to include vitamin B12-fortified foods in your diet or take a vitamin B12 supplement.

8. What are the signs and symptoms of vitamin B12 deficiency?

The signs and symptoms of vitamin B12 deficiency include: fatigue, weakness, lightheadedness, pale skin, sore tongue, difficulty speaking and thinking clearly, and problems with balance. If you experience any of these symptoms, it is important to speak with your doctor as they could be indicative of a more serious problem.

9. What are the causes of vitamin B12 deficiency?

There are many different causes of vitamin B12 deficiency including: dietary deficiencies, malabsorption problems, certain medical conditions and medications. If you think you may be deficient in vitamin B12, it is important to speak with your doctor as they will be able to order the necessary tests to confirm a diagnosis.

10. How is vitamin B12 deficiency treated?

The treatment for vitamin B12 deficiency depends on the underlying cause. If the cause is dietary, then increasing vitamin B12 intake through diet or supplementation is often all that is needed. If the cause is due to malabsorption, then vitamin B12 injections or other forms of supplementation may be necessary. If the cause is due to a medical condition or medication, then the treatment will depend on the specific condition or medication. In all cases, it is important to speak with your doctor to determine the best course of treatment.

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