Vitamin B12, vital in the Vitamin B-complex group, has the other name cyanocobalamin. It has a significant function in the human body. Some food sources are enough to provide the daily need for Vitamin B12 but, we may not know the food sources. The need for B12 for an adult is 2.4 micrograms per day.
Here you can read and know the symptoms that indicate you are lacking Vitamin B12. Also, you can learn about the foods chosen to fulfill your need.
Six signs and symptoms tell you to require B12:
- Vitamin B12 has neurological effects. Insufficiency of this vitamin leads to side effects. According to a study, people who often feel headaches have cyanocobalamin (B12) insufficiency. Also, research continued to help Migraine related problems with this Vitamin.
- The vitamin is also essential for the functioning of the central nervous system. And the deficiencies can result in developing depression. It is because low levels of the vitamin elevate sulfur-containing amino acid homocysteine. And homocysteine contributes to increased oxidative stress. In addition, deficiency can lead to mood disorders also including psychosis.
- It helps to develop red blood cells in the body. On the other hand, insufficiency leads to less production of red blood cells. And that results in pale skin.
- You may feel fatigued sometimes without any diseases. And the reason behind this is a deficiency of B12. As you have read, the vitamin led to the production of Red Blood cells. Therefore lack of vitamin lack production results in a low supply of oxygen. So, if you are feeling fatigued continuously for some days, check B12 levels in your diet.
- The insufficient amount of Vitamin B12 ends up in Hunter’s glossitis. It is the condition where the tongue swells in size and color turns to beefy red. You may feel burning or itching sensations, loss of ability to speak, and difficulty swallowing.
- Megaloblastic Anemia and pernicious anemia can cause by a lack of B12. In Megaloblastic anemia, the red blood cells increase in size but decrease in number. It happens due to the low absorption of B12. And pernicious anemia causes when your body can not produce enough red blood cells because of Vitamin B12’s low absorption.
Food Sources to fulfill the need for Vitamin B12:
The vitamin is easily found in animal-based food. That means in organ meat, milk, and eggs you can find a lot of B12. However, some vegan sources like barley grass, some seaweed helps to absorb the vitamin.
The Non-vegan sources of B12 include:
- Organ meat
- Tuna Fish
- Salmon
- Ham
- Chicken Breast
- Liver
- Yogurt
- Low-fat milk
- Eggs
- Beef
Vegan Sources of B12 include:
- Tofu
- Breakfast Cereals
- Seaweeds
- Fruit juice
- Plant-Based milk, soy, almond, coconut, and cashew milk.
Important to note, some foods and drinks reduce vitamin B12 absorption in the body. Alcohol and folic acid-based food interfere with the function and captivating.
Risks of eating a high amount of Vitamin B12:
Our body only absorbs the mass of vitamins it requires. No research has told that an extra or high quantity of B12 is risky. And no data has proved that extra vitamin boosts immunity. Hence, intake proper quantity of B12 to avoid deficiency symptoms.
Vitamin B12 Supplement:
Many people are suggested Vitamin B12 by the doctor. And it is a good source for people who eat a vegan diet. Sometimes doctors prescribe a high quantity of vitamins to an anemic person. However, must consult your doctor before intake B12 supplements.
