Vitamin B12 is a necessary nutrient we must obtain from meals or supplements because our systems cannot produce it. While vitamin B12 is found in many foods, particular populations are more vulnerable to deficiency. For example, vegetarians, vegans, pregnant women, breastfeeding mothers, and the elderly are in danger because they do not obtain enough from their diets or have a higher demand. Deficiency symptoms might range from minor to severe neurological or hematological problems.
The daily suggested amount of vitamin B12 is 2.4 micrograms. However, pregnant and breastfeeding women have increased requirements, at 2.6 and 2.8 micrograms, respectively. Meat, eggs, poultry, fish, and dairy sources are the main sources of vitamin B12. It can also be detected in fortified cereals and nutritional yeast. In the United States, the frequency of deficiency is determined by age, affecting 3% of those aged 20 to 39, 4% of those aged 40 to 59, and 6% of those aged 60 and older. 1 If you are not getting enough vitamin B12 from your diet, it is simple to supplement.
Vitamin B12’s Importance
Vitamin B12 is necessary for the prevention of several chronic diseases, including cardiovascular disease and cancer. It also influences mental health and delivery outcomes.
Assist in the Creating Red Blood Cells
Vitamin B12 is critical for the production of red blood cells and the prevention of anemia. Therefore, deficiency may result in slower red blood cell formation as well as improper development. Anemia can occur from this deficit. In addition, when your body does not have enough red blood cells to transfer enough oxygen to your organs, you may feel exceedingly weak and weary.
Assist Bone Health
Studies reveal a relationship between low vitamin B12 levels and low bone mineral density, raising osteoporosis risk. Men and women suffer with low vitamin B12 levels exhibited lower than average bone mineral density in research with over 2,500 participants. Vitamin B12 may be an essential component in osteoporosis prevention.
Promotes Brain Health
Vitamin B12 deficiency is common in seniors who have memory loss or dementia. However, one study found that supplementation with vitamin B12 and omega-3 fatty acids slowed mental impairment in people with early-stage dementia.
Increases Mood and Energy
Vitamin B12 aids in the production and metabolization of serotonin, a mood-regulating hormone. Therefore, vitamin B12 deficiency may result in decreased serotonin synthesis, resulting in a sad mood. In a study of 200 people, those who used antidepressants along with vitamin B12 supplements had much better depression symptoms than those who only took antidepressants. Ensuring appropriate intake of B12-rich foods or supplementing with vitamin B12 may help improve mood in persons suffering from depression.
Birth Defects Prevention
Adequate vitamin B12 levels are important for a healthy pregnancy since the fetus’s brain, and the nervous system relies on B12 for normal development. A lack of vitamin B12 early in pregnancy may raise the chance of neural tube abnormalities in newborns. In addition, low vitamin B12 levels may potentially contribute to miscarriage or early birth.
Food with High Vitamin B12 content
Many foods include vitamin B12. Therefore, eating a mix of these foods can help prevent deficiency.
Seafood
Vitamin B12 is found in various shellfish, including clams, sardines, salmon, trout, and tuna. One serving of these fish (3.5-ounce filet of salmon, trout, tuna, 1 cup of sardines, or 20 tiny clams) has more than 100% of your daily vitamin B12 need.
Beef
Three ounces of beef has 100% of your recommended requirement for vitamin B12. Lower-fat portions of meat provide higher levels of vitamin B12. Furthermore, grilling or roasting the meat rather than frying it helps to preserve the vitamin B12 level of the meat.
Meats from Organs
Although organ meats are among the least popular animal protein options in the United States, meats such as liver and kidney are exceptionally high in vitamin B12. For example, a 3.5-ounce portion of lamb liver contains more than 3,000% of the recommended value for vitamin B12, while beef and veal liver has about the same amount. Veal, lamb, and beef kidneys also contain more than 100% of the recommended requirement for vitamin B12.
Cereal fortified
If you are a vegan or vegetarian and are concerned that you are not receiving enough vitamin B12 from your diet, there are ways to eat appropriate quantities in a well-planned meal plan. Cereals are frequently fortified, so elements not naturally present in the diet are added, such as vitamin B12. According to research, eating fortified cereals is an efficient way to boost vitamin B12 levels.
Dairy Items
Dairy sources such as cheese, yogurt, and milk are high in a variety of vitamins and minerals, including vitamin B12. For example, one cup of whole milk has 46% of the daily dose of vitamin B12, while one slice of Swiss cheese contains 28% of the daily value. Therefore, dairy sources absorb more vitamin B12 than meat, fish, or eggs.
Nutritional Yeast Fortified
Nutritional yeast is a kind of yeast that is enriched with vitamin B12 and is a healthy vegan source of protein, vitamins, and minerals. It is not intended to be used as a leavening agent for bread. Two tablespoons of nutritional yeast contain 733 percent of your daily vitamin B12 requirement. Nutritional yeast has a distinct cheese flavor and can be sprinkled on pasta, popcorn, or blended into sauces as a vegan replacement.
Eggs
Eggs are high in protein and include vitamins D, B2, and B12. Two large eggs provide approximately 46 percent of the recommended requirement for vitamin B12. It is advisable to consume the entire egg, not just the white because studies reveal that egg yolks contain higher levels of vitamin B12. Furthermore, the B12 in the yolk is more easily absorbed by the body.
When Should You Take Vitamin B12 Supplements?
If you are at risk of emeging a deficiency, you should take vitamin B12 supplements. Vegetarians and vegans, pregnant or breastfeeding women, older folks, those with gastrointestinal disorders, and anyone who has undergone abdominal surgery is at a higher risk. B12 supplements come in a variety of formats. They can be taken as pills, which you can swallow or chew. You can also drink them or put them under your tongue. Your doctor may also recommend that you obtain vitamin B12 injections. Because the vitamin B12 source in supplements is vegan, it is suitable for any diet. However, because not all vitamin B12 shortages are caused by insufficient food intake, it is critical to consult with your healthcare professional to determine the reason for the shortfall. Always consult a healthcare physician or a qualified dietitian if you are worried about your dietary consumption or want to learn more about supplements.
Kim’s Final Thoughts…
Vitamin B12 is necessary for many of the body’s fundamental activities. It aids in synthesizing red blood cells, promotes bone health, prevents neuron loss and brain atrophy, improves mood, and lowers the chance of birth problems. Beef, eggs, dairy products, organ meats, shellfish, fortified cereal, and nutritional yeast are all sources of vitamin B12. While vitamin B12 deficiency is uncommon, pregnant or breastfeeding women, vegans, vegetarians, older folks, and those who have undergone stomach surgery are at risk. Therefore, it is critical to have your levels evaluated and consult with a healthcare physician or trained nutritionist to determine whether supplementation is required.
