All about Vitamin B12
A vitamin which the body needs but cannot produce is the Vitamin B12, also known as cobalamin. It is a part of Vitamin B family and it is a water soluble vitamin. Among the other B vitamins, vitamin B12 is the popular and a vital one. Vitamin B12 is essential for red blood cells production, in DNA synthesis and to maintain a healthy nervous system.
How does Vitamin B12 benefit us?
Vitamin B12 plays many important roles in our bodies which are beneficial to us.
- Vitamin B12 helps in production and maintenance of red blood cells (RBCs). When the levels are low in our body, there is a decrease in formation of red blood cells. This can cause a type of anemia called as megaloblastic anemia. So sufficient amount of Vitamin B12 helps in preventing anemia.
- A high level of an amino acid, homocysteine is associated with the risk of heart disorders. Vitamin B12 helps in lowering the high levels of homocysteine and plays a role in maintaining a healthy heart.
- Adequate amount of Vitamin B12 in the body is one of the reasons for a healthy pregnancy and a healthy baby. It is necessary for the development of brain and spine and reduces the risk of neural tube defects.
- Vitamin B12 is known to help in cognitive development, lowers the risk of neurodegenerative disorders and assists in improving memory.
Vitamin B12 deficiency — Vitamin B12 deficiency is one of the common deficiencies. When there is an insufficient level of Vitamin B12 in our bodies, it leads to the deficiency of this vitamin.The deficiency may not be noticed for a long time as the symptoms are not distinct. People may assume these symptoms are for some other conditions or disorders, so the diagnosis may not be accurate. If the diagnosis is not done at the right time, the symptoms may be severe and it could cause trouble. So it is always better to go for a check up regularly to find out if you are at risk for deficiencies.
Who are at risk for Vitamin B12 deficiency?
- Strict vegetarians or vegans are at risk for vitamin B12 deficiency. If there are a lack of vitamin B12 rich foods in your meals then you may be at risk.
- If a person has had a surgery of the small intestine or a part of stomach, the absorption of this vitamin is hindered. This leads to the deficiency of the vitamin.
- Excessive alcohol intake leads to vitamin B12 deficiency.
- Elderly people who lack sufficient amount of hydrochloric acid to absorb Vitamin B12 are at risk.
- People with stomach disorders like Crohn’s disease or Celiac disorder are at risk of the deficiency.
Signs & symptoms of deficiency — The symptoms of Vitamin B12 can take time to develop and be noticed. Some of the signs and symptoms to watch out for are:
- Fatigue and weakness
- Pale skin
- Inflamed tongue and mouth ulcers
- Giddiness
- Breathlessness
- Blurred vision
- Mood changes
- Unable to maintain balance making you prone to increased falling
- Tingling sensation and numbness in hands and feet
Recommended Dietary allowances (RDA) of Vitamin B12 — According the National Institute of Nutrition (NIN), the RDA for adults are 1 mg/ day. For pregnant women and lactating mothers, it is 1.2 mg/day and 1.5 mg/day respectively.
Sources of Vitamin B12 — The major sources of Vitamin B12 are mainly from the animal sources along with few fortified products. Vegetarians and vegans are likely to be prone to Vitamin B12 deficiency as the sources are mainly from animals.
If there is no intake of food sources rich in Vitamin B12, it is advised to take a supplement after a consultation and check up with the doctor. The supplements are available as capsules, tablets and injections.
The food sources are mentioned below -
- Seafood such as mackerel, tuna, salmon, trout, sardines, clams, oysters, mussels, crabs
- Organ meat like liver, kidney, giblets
- Red meat like beef, pork and ham
- Cheese such as Swiss, feta, cheddar, mozzarella,
- Fortified cereals
- Eggs
- Dairy products such as skimmed milk, whole milk, low fat yogurt and buttermilk
- Fortified soy milk
Eating a balanced diet with variety can provide the required amount of vitamin B12 to your body. Make sure you include vitamin B12 rich foods too and supplementation if required.
