Did you know the deficiency of Vitamin B12 can cause disturbed vision and Jaundiced skin? Also, known as Cobalamin, Vitamin B12 is an important water-soluble vitamin needed by our body. From the production of your red blood cells and DNA to maintaining the proper functioning of your nervous system, Vitamin B12 plays an essential role in your body. There are a lot of vitamins and minerals that your body needs to maintain a healthy mind and body and Vitamin B12 is an important one. If you’ll consume Vitamin B12 adequately, then you will see a positive change in your body. There is a multitude of benefits of Vitamin B12. Here in this blog post, we are going to share a list of benefits and sources of Vitamin B12. So without further ado, let’s get started.
How much Vitamin B12 is essential?
You should consume Vitamin B12 for the proper functioning and development of the brain, nerves, blood cells, and many other parts of the body. How much Vitamin B12 does your body need totally depend upon a person’s age, eating habits and medical conditions. Here is the list of Vitamin B12 required by a person according to his age –
●Infants up to age 6 months: 0.4 mcg
●Babies age 7-12 months: 0.5 mcg
●Children age 1-3 years: 0.9 mcg
●Kids age 4-8 years: 1.2 mcg
●Children age 9-13 years: 1.8 mcg
●Teens age 14-18: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)
●Adults: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)
What will happen to my body if I consume Vitamin B12 Adequately?
Well, you are going to experience a lot of changes after consuming Vitamin B12 adequately. There are a lot of benefits of consuming Vitamin B12. Following is the list of these benefits for you –
●Prevents Anemia
Vitamin B12 improves the production of red blood cells in your body. Deficiency of Vitamin B12 causes megaloblastic anaemia. How? Well, health red blood cells are small and round, but if you are Vitamin B12 deficient, they become larger in size and typically oval in shape. Their irregular shape makes them unable to move from bone marrow to bloodstream which leads to megaloblastic anaemia. Anaemic people don’t have enough red blood cells to transport oxygen to organs. It can also cause fatigue, weakness, difficulty concentrating, clumsiness, and dry skin. So, consume enough Vitamin B12 to improve the number, shape and size of your red blood cells.
●Increases energy and vitality
Do you feel fatigued and sluggish all the time and don’t know why? Well, you can blame the lack of Vitamin B12 in your body. Vitamin B12 increases red blood cells that help in the transportation of oxygen to different organs and tissues in the body. If your organs are receiving oxygen adequately, you will feel energetic all day long.
●Prevents birth defects
Adequate Vitamin B12 is essential for a healthy pregnancy. Studies suggest that a mother requires adequate B12 for the proper development of the brain and nervous system of a child. Vitamin B12 deficiency may cause a risk of birth defects at early stages of pregnancy. In addition, the lack of vitamin B12 in the mother will lead to premature delivery or miscarriage. The research revealed that women with vitamin B12 levels below 250 mg/dL were three times more likely to deliver a child with birth defects. The chance was five times higher in women with a vitamin B12 deficiency and vitamin levels below 150mg / dL.
●Improves heart and nervous health
Vitamin B12 plays an important role in improving your heart health and nervous system. Vitamin B12, B6 and folic acid function together to suppress homocysteine, a protein that can build up in the blood and weaken the arterial walls and thus play a part in preventing heart disease. If you don’t consume Vitamin B12 adequately, you might develop that annoying “pins and needles” sensation in your extremities and/or numbness or tingling in the hands, legs, or feet. This is the early signs of anaemia, but not always. Vitamin B12 protects your nervous health.
●Improves oral health
Your tongue reveals a lot about your health. If you have any deficiency or health issues, your tongue gives your signals. Vitamin B12 deficiency is one of them. If you often experience mouth ulcers, tongue inflammation and tongue redness, then you might be suffering from Vitamin B12 deficiency. If you want to get rid of oral health problems, then increase your Vitamin B12 intake.
●Improves vision
One of the most common problems faced by people due to deficiency of Vitamin B12 is poor vision. This is because deficiency of Vitamin B12 causes damage to the nervous system that leads to optic nerve damage and causes vision issues. Consuming Vitamin B12 adequately will help you get rid of eye problems as it provides you with enough nutrients required to keep eyes healthy.
●Makes bones stronger
Maintaining sufficient levels of vitamin B12 will improve the health of your bones. One study proved that individuals with a vitamin B12 deficiency have had lower than average bone mineral density. Over time, delicate and frail bones with diminished mineral density will lead to an increased risk of osteoporosis. There is a connection between low B12 vitamin and poor bone health and osteoporosis, particularly in women. So, women should especially take care of their health and consume adequate Vitamin B12.
●Supports health hair, skin and nails
Vitamin B12 plays an essential role in the production of cells. So, if you consume Vitamin B12 adequately, it will promote healthy hair, skin and nails. Deficiency of Vitamin B12 causes dermatology problems like hyperpigmentation, nail discolouration, hair changes, vitiligo and angular stomatitis. Supplementing your diet with Vitamin B12 will help you get rid of dermatology symptoms. If your body is well nourished with vitamins and minerals, you are likely to improve your skin, hair and nails.
People who are at the risk of Vitamin B12 deficiency
Vitamin B12 deficiency may occur due to improper diet or inability to absorb nutrients from food. People who are at higher risk of developing Vitamin B12 deficiency are –
●Pregnant women
●Older adults
●People with gastrointestinal disorders
●People on a strict vegan diet
●People who are on blood sugar control
●People who are taking proton pump inhibitors
If you are consuming Vitamin B12 adequately, but still your body is facing difficulty absorbing vitamin B12, then you can consult your doctor for some medicines and supplements.
What are the natural sources of Vitamin B12?
If you want to improve your Vitamin B12 intake, then you should add Vitamin B12 rich fruits and vegetables to your diet. The best sources of Vitamin B12 are –
●Organ meats like lamb, veal, and beef kidneys
●Clams
●Sardines
●Beef
●Fortified cereal
●Tuna fish
●Fortified nutritional yeast
●Trout
●Salmon
●King Crab
●Fortified non-dairy milk
●Milk and dairy products
●Eggs
If you are vegan, then you can take Vitamin B12 supplements. Consult your doctor and ask for the right Vitamin B12 supplement to improve your health.