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What is vitamin B12?
Vitamin B12 was synthesized in 1972 by
chemists Robert Burns Woodward and Albert Eschenmoser. It is a water-soluble
and also known as cobalamin. Because vitamin B12
comprises the mineral cobalt, compounds with vitamin B12 activity are
collectively called "cobalamins" It binds to the protein in the foods we
consume. In the stomach, hydrochloric acid and enzymes unbind B12 into its
loose form. From there, vitamin B12 unites with a protein called intrinsic factor
so that it can be absorbed better down in the small intestine.
Main functions of vitamin B12.
Vitamin B12 is a powerful neural compound is required for the development, formation of the myelin sheath around
a nerve fiber, and proper functioning of the central nervous system; very
important for healthy red blood cell formation; and DNA synthesis.
Basically, B12 helps keep your body's blood and nerve cells healthy and in the manufacturing new Red Blood cells
(RBC).
Which foods are the best source of
vitamin B12.
Vitamin B12 is naturally found in many
animal foods and dairy products. Plant foods contain no vitamin B12 unless
fortified, which is why B12 deficiency is seen more in vegetarians and
vegans.
Foods that naturally contain vitamin
B12 include
While some breakfast cereals, energy bars, nutritional yeasts, and other
food products are fortified with vitamin B12. Vegetarians/Vegans do not receive
the required amount of Vit B12 from their normal diet and hence need Vit B12
tablets or supplements. It is available in multivitamin/multimineral
supplements, in B-complex supplements, and in supplements containing only
vitamin B12. It is also available in a tablet that is dissolved under your
tongue (called sublingual vitamin B12) which results in better and quicker
absorption as compared to oral tablets.
The amount
of vitamin B12 in supplements varies widely. Some provide doses of vitamin B12
that are much above recommended amounts, like 500 mcg or 1,000 mcg, but your
body absorbs only some of it. These doses are generally considered safe. Check
the Supplement Facts label to ascertain what proportion vitamin B12 a
supplement contains. A prescription based vitamin B12 is often given as an
injection/shot to treat vitamin B12 deficiency and also as a nasal gel that is
to be sprayed into the nose as people with pernicious anemia, an autoimmune
disease, can't make intrinsic factor to which the B12 needs to combine for
absorption. As a result, they have trouble absorbing vitamin B12 from both
foods and dietary supplements.
What happens when your levels of
vitamin B12 is low?
Do you know that Vitamin B12 deficiency
affects between 3% and 43% of adults?
Now, how can you determine if you are
getting enough B12 or not?
Your body tends to store around 1,000
to 2,000 times as much vitamin B12 as you'd typically eat in a day, so the
symptoms of vitamin B12 deficiency can take several years to appear. A
deficiency can cause various neurological problems and a significant reduction
in the production of RBCs.
Vitamin B12 Deficiency: Causes and Symptoms.
Vegetarians and Vegans are most prone
to Vitamin B12 deficiency as the foods they consume rarely contain this
vitamin. The deficiency of this vitamin can also be triggered by the prolonged
use of certain types of drugs, lack of binding proteins in the body, improper
absorption of nutrients by the body, intestinal disorders, or even surgery.
Some of the common symptoms that let
you know you have low levels/deficiency of Vitamin B12
Vitamin B12 deficiency can lead to many major health problems as it can damage the nervous system, so it's important to treat a deficiency as soon as possible. The adequate intake or Recommended Dietary Allowance (RDA) for Vitamin B12 is
Age | Male | Female | Pregnancy | Lactation |
---|---|---|---|---|
Birth to 6 months* | 0.4 mcg | 0.4 mcg | ||
7 to12 months* | 0.5 mcg | 0.5 mcg | ||
1 to 3 years | 0.9 mcg | 0.9 mcg | ||
4 to 8 years | 1.2 mcg | 1.2 mcg | ||
9 to 13 years | 1.8 mcg | 1.8 mcg | ||
14 to 18 years | 2.4 mcg | 2.4 mcg | 2.6 mcg | 2.8 mcg |
19+ years | 2.4 mcg | 2.4 mcg | 2.6 mcg | 2.8 mcg |
* Adequate quantity may vary as
per individual or underlying diseases
Vitamin B12 deficiency is actually common and can present itself in many varied ways, making it difficult to identify.
If you have
any of the symptoms above, speak to your doctor. Your doctor may prescribe a
Vitamin B12 test is a simple blood test to determine the levels in your
body helping your doctor to prescribe the dosage. Unipath specialty laboratory
provides home sample collection for your convenience and a range of preventive health
checkups which include vitamin and mineral deficiency blood tests.
For most
people, a B12 deficiency should be easy to prevent simply by ensuring you are
getting enough B12 in your diet.
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