Vitamin B12
Vitamin B-12 deficiency can have serious consequences for human health. The most common problems associated with vitamin B-12 deficiency are anemia, certain neurological disorders, decreased growth, and healing.
Vitamin B12 deficiency threatens the elderly; people with gastrointestinal disorders; those who have undergone gastrointestinal surgery; adhering to a strict vegan diet and decreased gastric acid production due to age.
An amazing fact is that the good gut bacteria present in your healthy gut produces this vitamin. However, the major B12 uptake that we get with food takes place in the stomach. Some people do not get enough vitamin B12 with the food they eat, or they get a lot, but stomach problems such as atrophic gastritis, reflux, or decreased hydrochloric acid secretion in the stomach interfere with adequate absorption of this vitamin. This leads to vitamin B12 deficiency.
Prolonged Vitamin B12 deficiency can affect the nervous system for a long time.
Common symptoms of Vitamin B12 deficiency may be:
Numbness or tingling of the hands or fingers; Impaired ability to feel vibrations in the feet; Difficulty walking; Nerve damage; Weakness and fatigue; Blurred vision; Fever and sweat; Problems with the digestive system; Sores on the tongue or mouth; Shortness of breath; Feeling faint or dizzy; Depression, mood swings; Decreased memory, judgment and understanding; Pale skin; Loss of appetite.
Knowing that there is a vitamin B12 deficiency, start taking supplements or eating vitamin B12-enriched foods as soon as possible. It’s impossible to overdose this vitamin.
Eating a healthy and balanced diet can prevent vitamin B12 deficiency, which is detrimental to your health. As it was mentioned at the beginning, good intestinal bacteria can also come to the rescue, only they must be fed fermented food, from which the amount of good bacteria only increases and improving digestion improves the overall health and quality of life. A healthy body builds up its own reserves of this vitamin, which can last for several years.
The vitamin B12 is found in animal products such as meat, liver, fish (cod, salmon), oysters and eggs.
Plant based foods enriched with B12 are: herbs and algae (irish sea moss, wakame, dulse), yeast extract, vegetable protein, fortified vegetable milk (soy, almonds, coconut, rice), vegetable yogurt, mushrooms.
So, what effect on the human body has vitamin B12?
Helps form red blood cells and cures anemia
This vitamin plays a vital role in helping the body produce red blood cells. Low levels of vitamin B12 reduce the formation of red blood cells and prevent them from developing properly. In the absence of vitamin B12, red blood cells change their size and shape, causing them to not move properly from the bone marrow to the blood, causing megaloblastic anemia. In anemia, the transport of oxygen to vital organs is disrupted. Usually in this case you feel tired, frequent yawning, weakness.
Can maintain bone health and prevent osteoporosis
If you get enough vitamin B12, you can strengthen your bone health. One study involving more than 2,500 adults found that people with vitamin B12 deficiency had lower-than-normal bone mineral density.
May improve mood and relieve depressive symptoms
Vitamin B12 really has a positive effect on your mood. Although the effects of this vitamin on mood have not yet been fully understood and studied, it is known to play a critical role in the synthesis and metabolism of serotonin, which is responsible for regulating mood. Thus, a lack of vitamin B12 can reduce serotonin production, leading to a depressing mood.
May be beneficial for the brain by preventing neuronal loss
Vitamin B12 deficiency is associated with memory impairment, especially in the elderly. This vitamin can prevent the loss of brain neurons, often associated with memory loss or dementia.
According to specialists, “undercover hunger” is spreading in the countries due to poor food and vegetarian and vegan diets. As a result, people lack the right amount of vitamins and minerals. Properly balanced food, quality rest and sleep will contribute to better health for you and your family members.
The recommended daily allowance (RDA) B-12 depends on the age of the person:
• Adults and adolescents: 2.4 micrograms (mcg) per day
• Children 9 to 13 years of age: 1.8 mcg per day
• Children 4 to 8 years: 1.2 mcg per day
• For young children 1 to 3 years: 0.9 mcg per day
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* All information provided on Vitality Tips are educational purposes only, seek your family doctor for professional advice on the matter.
