Vitamin B12 – Health Benefits, Food Sources and Deficiency Risks

Vitamin B12 is a water-soluble vitamin. It is also known as cobalamin. It plays key roles in maintaining health. The body cannot produce vitamin B12 and deficiency of vitamin B12 will lead to problems.

Benefits of Vitamin //B12
Vitamin B12 has essential functions in the body.

Aids in formation of red blood cells (RBCs). Prevents a type of anemia known as megaloblastic anemia, which makes people weak and tired
Helps to keep brain and nerves healthy
Strengthens the immune system
Improves the health of the heart by reducing an amino acid, homocysteine. Homocysteine is linked to an increased risk of heart disease
Helps reduce depression by manufacturing serotonin, a mood-enhancing chemical
Prevent age related macular degeneration
Reduces risk of birth defects and plays a key role in healthy pregnancy
Supports bone health
Energy booster
Promotes healthy skin, nails and hair

Effects of Vitamin B12 Deficiency

Constipation
Weight loss
Weakness and fatigue
Increase in heart rate
Pale looking skin
Reduced appetite
Shortness of breath
Megaloblastic anemia
Mouth ulcers and glossitis
Blurry vision
Nerve issues
Confusion
Mood changes and depression

Risk Factors of Vitamin B12 Deficiency

Pure Vegetarian Diet Can Lead to Vitamin B12 Deficiency
An obsession with eating vegetarian food can lead to vitamin B12 deficiency, which is usually available in animal products like eggs, dairy products and sea food.

‘Vitamin B12 is vital to keep the body healthy. It is essential to consume vitamin-rich foods to maintain adequate levels of vitamin B12 to avoid vitamin B12 deficiency problems.’
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Vitamin B12 deficiency can generally be avoided by eating healthy. However, some people are at a higher risk.

Elders
Diabetic people under metformin drug
Weight loss surgery patients
People with strict vegan diet
People taking medications for Crohn’s disease

Vitamin B12 Rich Foods

Animal foods are rich in vitamin B12.

Eggs
Poultry
Fish
Beef liver
Dairy products

Plant-based foods do not contain cobalamin unless they are fortified. Breakfast cereals, nutritional yeasts contain fortified vitamin B12.

Check the label of the food to know if the food contains fortified vitamin B12.

Maternal Vitamin B12 Deficiency May Increase Risk of Type-2 Diabetes in Children
Deficiency of B12 during pregnancy predisposes children to various metabolic conditions like type-2 diabetes.

Recommended Levels of Vitamin B12

Number of factors such as age, eating habits and health conditions play a role in determining the amount of vitamin B12 required daily.

Ways to Avoid Vitamin B12 Deficiency in Vegetarians
Though vitamin B12 is usually obtained from animal sources, vegetarians also have several options to obtain this vitamin in the diet.

Taking higher amounts of vitamin B12 is generally considered safe.

Vitamin B12 can interact with certain medications like chloramphenicol, metformin, vitamin C supplements, aminosalicylic acid etc.

Excess Folate Intake Associated With Peripheral Neuropathy In Older Adults
High consumption of folate can increase the risk of peripheral damage in older adults with a common genetic variation, claims a new study.

In rare cases, high levels of vitamin B12 can result in dizziness, headache, anxiety, nausea, and vomiting.

Overall, vitamin B12 is key nutrient that maintains many crucial functions in the body. It is necessary to make sure the adequate amount of vitamin B12 is consumed.

Source-Medindia