Vitamin B deficiency 12. This vitamin is also known as cobalamin. It is extremely important for the good functioning of the human body.
Unfortunately, it is not produced by the body. In the absence of it, memory is affected, heart disease may occur, including an increased risk of stroke.
Vitamin is naturally found in animal products but is also added to certain foods and is available as an oral or injectable supplement.
Where to find vitamin B12:
The main foods rich in vitamin B12 are: cereals, cow's milk, eggs, Greek yogurt, shiitake mushrooms, salmon and trout, oysters.
What is the recommended daily dose:
The recommended daily dose of vitamin B12 is 2.4 micrograms for most adults and children over 14 years of age. However, there are also categories of people who need a slightly higher dose: pregnant women – 2.6 micrograms, and those who are breast-feeding need a dose of 2.8 micrograms.
What benefits does this vitamin:
Prevents anemia because it contributes to the formation of red blood cells. Experts say a low level of vitamin B12 reduces the formation of red blood cells, preventing their proper development.
It helps to prevent major birth defects. Optimal levels of vitamin B12 are essential for a healthy pregnancy. Studies show that the fetus' brain and nervous system require B12 from the mother to develop properly. Deficiency of vitamin B12 in the initial stages of pregnancy may increase the risk of developing birth defects. As are the defects in the neural tube. Furthermore, maternal vitamin B12 deficiency may contribute to premature birth or spontaneous abortion.
Maintains bone health. Moreover, it prevents osteoporosis. It is vital for women who are more prone to osteoporosis to have an optimal level of vitamin B12.
Reduces the risk of age-related macular degeneration. Researchers believe that supplementing with vitamin B12 can reduce homocysteine, a type of amino acid that is found in our blood. Elevated homocysteine levels were associated with an increased risk of age-related macular degeneration.
It helps to eliminate depression and anxiety. Specialists claim that vitamin B12 deficiency may lead to decreased serotonin production, which may lead to depression. Some studies claim that the use of vitamin B12 supplements relieves depression.
Ensures energy growth. Moreover, one of the signs of vitamin B12 deficiency is the presence of fatigue and lack of energy.
What are the signs of the B12 deficit:
- The difficulty of maintaining balance,
- Constant fatigue,
- Intestinal problems,
- Mood Disorders,
- Muscle weakness,
- Numbness and tingling in the hands and feet,
- Poor memory,
The deficit is dangerous
Vitamin B12 deficiency can occur in two ways: either in the diet you do not have enough food that contains vitamin B12 or the body is not able to fully absorb the vitamin from the food you consume.
Deficiency usually affects the elderly, people with celiac disease or Crohn's disease, vegetarians.