Everything You Need to Know About Vitamin B12
Vitamin B12 is one of the vital vitamins in the body, that plays a major role in the metabolism of body cells.
Here are some of its health benefits:
This vitamin supports the production of digestive enzymes, stimulates metabolism, and breaks down certain foods in the stomach. Moreover, it eliminates harmful bacteria from the digestive tract and keeps healthy gut bacteria.
Moreover, vitamin B12 prevents Candida overgrowth, digestive issues, and inflammatory bowel disease.
Prevents Anemia and Helps Make Erythrocytes
It helps the production of erythrocytes production and prevents megaloblastic anemia, which leads to weakness and chronic fatigue.
Strengthens the bones
It is especially beneficial in the case of osteoporosis and bone issues since it lowers homocysteine levels.
Prevents Stroke and Heart Disease
High homocysteine levels increase the risk of heart diseases, and this vitamin effectively lowers its levels, and thus reduces the risk of strokes and heart issues.
Prevents Alzheimer’s Disease
The consumption of foods rich in vitamin B12 helps in the prevention and treatment of Alzheimer’s disease.
Boosts Energy Levels
The reduced vitamin B12 levels in the body starve the cells and thus cause tiredness and weakness. This vitamin is also needed for the conversion of carbs into usable sugar, which is essential for the production of energy.
Vitamin B12 effectively improves mood and treats anxiety and depression.
Healthy Skin and Hair
Since it plays an important role in the production of cells, vitamin B12 is vital for the health of the nails, skin, and hair. It treats dryness redness, acne, blemishes, and skin inflammation, and soothes eczema and psoriasis. Moreover, it strengthens the nails and improves the health of the hair.
Now, as you can see some of its roles and benefits, you are already aware that its deficiency in the body can cause serious long-term diseases and neurological conditions and long-term diseases.
Therefore, it is of utmost importance to learn the warning signs of vitamin B12 deficiency in the body, in order to be able to prevent serious health issues.
These are the most common signs of vitamin B12 deficiency:
- Muscle weakness
- Eye Issues
- Pale skin
- Pins and needles
- Joint pain
- Breathing difficulties
- Mood changes, like increased depression and anxiety
- Abnormal heart problems
- Poor dental health
- Digestive problems such as nausea, diarrhea or cramping
- A poor appetite
- Poor memory
- Inability to concentrate
To correct it, and optimize the levels of this vitamin in the body, you should increase the intake of foods rich in Vitamin B12, like:
- Chicken and beef liver – 81 mg in 3 oz
- Lamb – 0.8 mg in 3 oz
- Salmon – 19.5 mg in one filet or 108 g
- Tuna – 9.3 mg in 3 oz
- Herring – 18.7 mg in one filet or 143 g
- Mackerel – 15.3 mg in 3 oz
- Sardines – 13.3 mg in one cup
- Beef tenderloin – 0.9 mg in 3 oz
- Raw milk – 1 mg in 1 cup
- Trout – 9.1 mg in one fillet
- Turkey – 1.1. mg in 3 oz
Here are some non-vegan sources of vitamin B12:
- Plant-based milk – coconut milk, almond milk, and soymilk
- Nutritional yeasts
These are the guidelines by the NIH for the Recommended Dietary Allowance (RDA) for vitamin B12:
- Infants 0–6 months: 0.4 micrograms
- Infants 7–12 months: 0.5 micrograms
- Toddlers 1–3 years: 0.9 micrograms
- Children 4–8 years: 1.2 micrograms
- Children 9–13 years: 1.8 micrograms
- Adult men and women over age 14: 2.4 micrograms
- Pregnant women: 2.6 micrograms
- Breastfeeding mothers: 2.8micrograms