Vitamin B12, is a water-soluble vitamin:
- Humans need to obtain B12 vitamin from bacteria because plants and animals cannot naturally produce this compound. B12 stands as a unique vitamin that people need to get from their food choices or medical supplements.
- Maintaining healthy nerve cells.
- Supporting brain function and mood regulation.
- The formation of red blood cells receives support from Vitamin B12 which helps prevent anemia.clicki here
- Converting food into usable energy.
- Humans need to obtain B12 vitamin from bacteria because plants and animals cannot naturally produce this compound. B12 stands as a unique vitamin that people need to get from their food choices or medical supplements.
Sources of Vitamin B12
- Animal Products: Meat (beef, poultry), fish (salmon, tuna), eggs, dairy (milk, cheese).
- Fortified Foods: Plant-based milks, cereals, and nutritional yeast (ideal for vegetarians/vegans).
- Supplements: Oral tablets, sublingual (under-the-tongue) drops, or injections (for severe deficiencies).
Who’s at Risk of Deficiency?
- Vegans/Vegetarians: B12 is naturally absent in plant foods unless fortified.
- Older Adults: Reduced stomach acid production impairs B12 absorption.
- People with Digestive Issues: Conditions like Crohn’s disease, celiac disease, or gastric bypass surgery.
- Chronic Medication Users: Proton pump inhibitors (PPIs) or metformin can interfere with absorption.
Symptoms of B12 Deficiency
- Fatigue, weakness, or lightheadedness.
- Tingling/numbness in hands/feet (nerve damage).
- Memory loss, confusion, or depression.
- Pale skin, glossitis (swollen tongue), or anemia.
Deficiency can develop slowly over years, making early detection via blood tests critical.
Supplementation Guidelines
- Daily Intake: Adults need2.4 mcg/day(higher for pregnant/breastfeeding individuals).
- Forms:
- Cyanocobalamin: Most common, affordable, and stable.
- Methylcobalamin: Active form, preferred for neurological support.
- Dosage: Supplements often contain 500–1,000 mcg, as only a fraction is absorbed.
⚠️Note: Always consult a healthcare provider before starting supplements, especially if you have underlying health conditions.clicki here
