Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a critical role in various bodily functions. It is essential for the formation of red blood cells, neurological function, and DNA synthesis. Vitamin B12 is primarily found in animal-derived foods such as meat, fish, eggs, and dairy products. It is absorbed in the small intestine with the help of intrinsic factor, a protein produced by the stomach.
Vitamin B12 deficiency can lead to megaloblastic anemia, characterized by fatigue, weakness, and neurological symptoms such as numbness and tingling in the extremities. Prolonged deficiency can result in irreversible nerve damage.
Supplementation of vitamin B12 is necessary for individuals following strict vegetarian or vegan diets, as plant-based foods generally lack sufficient levels of this vitamin. Regular intake of vitamin B12 through diet or supplements is crucial for maintaining overall health and preventing deficiency-related complications.
Requierment :
Functions :
Vitamin B12, a crucial nutrient, supports various bodily functions. It aids in red blood cell formation, ensuring oxygen transport and preventing anemia. Moreover, B12 is vital for maintaining the central nervous system’s health, contributing to nerve function and signal transmission. Together with other B vitamins, B12 facilitates neurotransmitter production, influencing mood regulation and potentially aiding in depression management. Additionally, B12 assists in the utilization of folic acid, another B vitamin essential for DNA synthesis and red blood cell formation. Its role in fertility maintenance underscores its importance in reproductive health. Deficiency in vitamin B12 can lead to anemia, neurological complications, and mood disorders. Hence, ensuring adequate intake of vitamin B12-rich foods or supplements is crucial for overall health, including fertility, neurological function, mood regulation, and the utilization of other vital nutrients like folic acid.
Deficiency :
Vitamin B12 deficiency leads to anemia due to inadequate intake or absorption issues. Malabsorption can result from conditions like colitis, celiac disease, low stomach acid, bacterial overgrowth, or gastrointestinal surgery. B12 deficiency may take years to manifest since the body stores it, up to 10 milligrams, with minimal excretion. Symptoms include anemia, memory loss, abnormal gait, nerve damage, reduced reflexes, hallucinations, vision disturbances, and digestive problems. Anemia arises from B12’s role in red blood cell formation, impacting oxygen transport. Nerve damage occurs due to B12’s involvement in maintaining nerve sheaths and neurotransmitter synthesis. Early diagnosis and treatment are critical to prevent irreversible nerve damage and severe health complications. Dietary supplements or B12 injections are common treatments. Understanding risk factors and symptoms aids in timely intervention, particularly for individuals with predisposing conditions or dietary restrictions. Consulting healthcare providers helps identify underlying causes and develop effective management strategies.
Food sources :
Vegetarian Sources :
B. Guava: 0.6 mcg
Non-Vegetarian Sources (per 100 grams) :
A. Liver (Chicken): 60.9 mcg
B. Egg Yolks: 1.5 mcg
C. Fish: 19 mcg
D. Cheese: 3.3 mcg
Supplements :
- Ayurveda Organics Plant Based Vitamin B12 Colalamin for Brain and Nervous Support
- Himalayan Organics Plant Based Vitamin B12 Supplement | B1,B2,B3,B5,B6,B7,B9,Moringa|
- Simply Herbal Plant Based Vitamin B12 Cobalamin Supplements Promotes Red Blood Cells & Energy
Over Dosage :
Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is generally considered safe even at doses significantly higher than the Daily Recommended Intake (DRI) of 2.0 to 2.6 micrograms for adults. Research suggests that vitamin B12 can be safely taken at doses up to ten thousand times the DRI without causing adverse effects. This high tolerance is attributed to the body’s efficient mechanisms for absorbing and utilizing vitamin B12, as well as its ability to store excess amounts in the liver for future use.
Moreover, vitamin B12 is excreted in the urine if consumed in excess, reducing the risk of toxicity. However, while B12 is generally well-tolerated, individuals with certain medical conditions or those taking medications should consult with a healthcare professional before significantly increasing their intake to ensure safety and appropriateness based on their specific health needs and circumstances.
Conclusion :
So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.
