Vitamin B-12 is a crucial vitamin for our health, but many people overlook its importance. A deficiency in this vitamin can lead to tiredness, lack of focus, and other symptoms. It is estimated that about 15% of the general population is deficient in vitamin B-12. Here are the signs of deficiency and what you can do to prevent it.
What Is Vitamin B-12?
Vitamin B-12, also known as Cobalamin, plays a key role in red blood cell formation and DNA synthesis. It is essential for transporting nutrients around the body and providing energy. Vitamin B-12 is also important for cognitive development, as it supports the function and development of brain and nerve cells. The vitamin binds to proteins in food, is broken down in the stomach, and then absorbed into the bloodstream in the small intestine with the help of intrinsic factor.
What Foods Contain Vitamin B-12?
Natural food sources of vitamin B-12 include fish, shellfish, liver, red meat, poultry, eggs, and dairy products. It can also be found in enriched nutritional yeast, fortified cereals, and plant-based milk alternatives. However, vitamin B-12 content in plant sources may vary.
How Much Do You Need?
The daily requirement for vitamin B-12 varies by age and situation, with adults needing around 2.4 micrograms per day. Pregnant and lactating women, as well as older adults, may require more due to specific needs. Deficiencies are more common in certain populations and can be caused by malabsorption issues.
What Causes Deficiency?
Vitamin B-12 deficiency is often a result of intestinal malabsorption due to various factors such as low stomach acid or lack of intrinsic factor. Certain medical conditions, dietary choices, and lifestyle factors can also contribute to deficiency. Vegan and vegetarian diets, stomach surgeries, and chronic diseases are known risk factors for deficiency.
Signs of Vitamin B-12 Deficiency
Symptoms of vitamin B-12 deficiency can include weakness, fatigue, pale skin, tingling sensations, shortness of breath, and cognitive issues. Severe deficiency can lead to neurological problems and impact mobility and mental health. Paying attention to these signs is essential for early detection and management of deficiency.
How To Test For It
Diagnosis of vitamin B-12 deficiency is typically done through blood tests or other medical exams. Treatment options may include dietary changes, supplements, or injections for those with absorption issues. Vitamin B-12 is water-soluble, so overdosing is rare as excess amounts are excreted through urine.
Sources
- “Vitamin B12.” Harvard T Chan School of Public Health. Harvard University.
- “Vitamin B12.” Office of Dietary Supplements. National Institute of Health.
- “Vitamin B12.” Linus Pauling Institute | Micronutrient Information Center. Oregon State University.
- “Vitamin B12 Deficiency.” Merck Manuals. Larry E. Johnson, MD, Ph.D.
