The Essential Guide to Vitamin B12 Deficiency: Causes, Symptoms, and Solutions
You will find here the functions of vitamin B12, symptoms of its deficiency, daily requirements, normal levels, food sources for vegetarian and non-vegetarian people, and the supplements of B12.
What is Vitamin B12?
In the intricate web of nutrients that sustain human health, Vitamin B12 plays a pivotal role. It’s a water-soluble vitamin known as cobalamin. Vitamin B12 is indispensable for the maintenance of healthy nerves, the facilitation of DNA and red blood cell production, and the preservation of typical brain function.
The absorption of Vitamin B12 occurs within the stomach, facilitated by a protein known as intrinsic factor. This protein forms a bond with the Vitamin B12 molecule, aiding in its assimilation by your blood and cells.
Despite its importance, many individuals suffer from Vitamin B12 deficiency, often without even realizing it.
The function of B12 vitamin
Helps with red blood cell formation
DNA Synthesis
Prevents megaloblastic anemia, a blood condition that leads to the formation of large, abnormal, and immature red blood cells.
The most common symptoms related to B12 deficiency
-Fatigue and tiredness throughout the day
-Pale or Yellow skin
-Mouth ulcers
-Swelling in tongue
-Mood Swing
-Weak memory
-Anger, anxiety, depression
-Tingling in palm and feet
If you are facing any two or three symptoms from above, you should do the blood test.
What is a normal level of B12?
It’s between 200–900 picograms per milliliter (pg/mL). However, between 200–300 pg/mL is considered borderline. If your level is below 200 pg/mL then it’s called the deficiency.
Suggested Dosages
The recommended daily intake (RDI) for an adult person is 2.4 micrograms (mcg).
During pregnancy, the recommended dietary allowance (RDA) is 2.6 micrograms (mcg).
For breastfeeding women, the RDA is 2.8 micrograms (mcg).
Top foods that are high in Vitamin B12
-Animal meat, liver, and kidneys especially from lamb.
-Fish like Tuna, Salmon
-Eggs
-Milk and other dairy products
Top 6 vegetarian sources for B12
-Milk, curd, buttermilk, ghee, paneer
-Channa (chickpea)
-Wheat Grass Juice
-Fermented foods like Idli, Dosa, Dhokla, Kanji, Pickle, and Ambali.
-Sprouts
-Moringa Leaf Powder (Drumstick’s plant leaf is known as Moringa)
Vitamin B12 supplements
Supplementation with Vitamin B12 is advised for individuals at risk of developing a deficiency in this essential nutrient. This includes older adults, pregnant or breastfeeding women, individuals following vegetarian or vegan diets, those with gastrointestinal issues, and individuals who have undergone stomach surgery.
Vitamin B12 supplements are available in various forms, offering flexibility in how they are administered. They can be ingested orally by swallowing, chewing, or drinking, or they can be placed under the tongue for absorption. Additionally, healthcare professionals can administer Vitamin B12 through intramuscular injections.
Research has demonstrated that both oral ingestion and intramuscular injection of Vitamin B12 are equally effective in restoring B12 levels in individuals with a deficiency.
Conclusion
Vitamin B12 deficiency is a serious health concern that can have a significant impact on various aspects of well-being, from physical health to cognitive function. Recognizing the causes and symptoms of this deficiency is the first step toward effective prevention and treatment.
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