Learn Why the Vitamin B12 is Important for Your Health
B12 is a water-soluble vitamin, found in certain animal-based foods, but, it is available as a supplement as well. This vitamin has the responsibility to perform various functions in the human body, why it is an essential nutrient for the overall health. The human body does not produce vitamin B12, so it is of utmost importance to get it regularly.
Many people do not pay enough attention how much it is present in their bodies, so we want to explain more about the complexity of this vitamin.
How Much Should People Get?
According to the National Institute of Health, this is the recommended average dose which is linked to the ages:
– Infants – 0-6 months – 0.4 mcg
– Babies – 7-12 months – 0.5 mcg
– Children – 1-3 years – 0.9 mcg
– Kids – 4-8 years – 1.2 mcg
– Children – 9-13 – 1.8 mcg
– Teens – 14-18 years – 2.4 mcg
– Adults – 2.4 mcg
– Pregnant women – 2.6 mcg
– Breastfeeding women – 2.8 mcg
Sources of Vitamin B12
The best sources of Vitamin B12 are animal-based foods like dairy products, milk, cheese, fish, and meat.
These are the 10 best sources of vitamin B12:
– Lamb: 0.8 mg in 3 ounces
– Beef tenderloin: 0.9 mg in 3 ounces
– Raw milk: 1 mg in a cup
– Herring: 143 mg in a fillet
– Chicken and beef liver: 81 mg in 3 ounces
– Turkey: 1.1 mg in 3 ounces
– Salmon: 108 mg in a fillet
– Trout: 9.1 mg in a fillet
– Mackerel: 15.3 mg in 3 ounces
– Organic yogurt: 170 g in a container
Symptoms of Vitamin B12 Deficiency
The deficiency of Vitamin B12 can lead to mood changes, brain fog, fatigue, and lack of motivation.
These are the most common symptoms of vitamin B12 deficiency:
– Jaundice (yellow and pale skin)
– Weakness and tiredness
– Vision loss
– Hallucinations and paranoia
– Inability to concentrate
– An inflamed and swollen tongue
– Walking difficulties
– Loss of appetite, diarrhea, gas, and constipation
– Brain and mental fog
– Tingling, burning sensation in the legs and feet, numbness, and hands
According to the medical statistics, more than 40% of the Americans are deficient in vitamin B12, especially those with fibromyalgia and chronic fatigue syndrome.
The lack of vitamin B12 can also cause the following health problems:
– Immune system disorder, like Graves disease, and lupus
– Atrophic gastritis
– Pernicious anemia
– Small intestine issues like parasite or bacterial growth, Crohn’s disease and celiac disease
Vitamin B12 Test
The amount of vitamin B12 can be tested by an intracellular B12 test, but it can be tested by the containment of the Homocysteine and Methylmalonic Acid, which are other indirect measures of vitamin B12 function. However, the most accurate is the intracellular test.
Causes of Vitamin B12 Deficiency
1. Heartburn medications
Prescribed heartburn medications have the ability to obstruct the activity of the Parietal cells, thus lowering the stomach acid levels.
2. Pernicious anemia
This disease occurs when the immune system attacks the body cells responsible for the production of IF protein and stomach acid. In this case, the immune system attacks parietal cells, and obstruct the production of Hydrochloric acid, which eliminates vitamin B12 from the dietary molecules.
3. Intestinal permeability or Leaky gut syndrome
These problems produce bacteria and harm the immune system, which causes reduction of the ability of our body to absorb vitamin B12.
Chemotherapy and chemo medications can cause stomach and gut cell irritation, which leads to various negative effects.
5. Poor gut microbiome
An imbalance of gut bacteria is a reason for poor absorption of essential vitamins, such as vitamin B12.
Benefits of Vitamin B12
– Boosts up the levels of energy
– Reduces the risk of neurodegenerative issues and prevents memory loss
– It enhances the function of the nervous system and improves mood
– It enhances heart health
– Enhances hair and skin health
– It enhances digestion
– Prevents anemia and produces red blood cells