Vitamin B12 is one of those vitamins that gets a lot of buzz but what does it really do? Let’s learn all about this powerhouse.
Vitamin B12 supports your nervous system and red blood cells but it is not naturally produced by the human body. While it’s mostly found in foods that come from animals, there are also many foods that are fortified with it. If you have a deficiency due to things like pernicious anemia or celiac or Crohn’s disease, your healthcare provider may want you to take oral supplements or injections as well.
Many people can get enough vitamin B12 from the foods they eat each day. But because vitamin B12 is not present naturally in plant-based foods, vegans and vegetarians may need to consume foods that are fortified with it.
Foods with high levels of Vitamin B12 include:
· fish and seafood such as salmon, clams, and oysters,
· lean red meat and chicken,
· fortified breakfast cereals,
· eggs, and
· dairy products.
Vitamin B12 is necessary for many processes in your body, such:
· maintaining your ability to think,
· regulating and creating DNA,
· producing energy, and
· keeping your brain and nervous system healthy.
In the United States, about 6% of people under age 60 and 20% of people over 60 have a vitamin B12 deficiency. A lack of vitamin B12 can lead to anemia and serious nervous system problems. Your liver stores extra vitamin B12 for times when you may not be consuming enough. But if those stores run out, you may experience negative health effects like the following:
· tingling in your hands and feet;
· difficulty walking;
· confusion and memory loss;
· depression and irritability;
· problems with smell, taste, or vision;
· heart palpitations;
· fatigue;
· headaches;
· weight loss; or
· glossitis (a painful, smooth, red tongue).
For most adults, the recommended daily intake of vitamin B12 is 2.4 micrograms (mcg) and slightly higher for people who are pregnant or nursing, at 2.6 mcg per day. Your body can store it for two to five years and any extra B12 will pass through your urine.
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