A great deal of people often disregard the importance of a regular vitamin B12 intake. Animal-based foods usually contain this water-soluble vitamin. Nevertheless, an alternative method of consumption are supplements you can easily find in your local drug store .
This vitamin is crucial for the proper execution of numerous processes taking place in our body, which makes it a nutrient vital for our overall well-being.
How Much Of It Do We Need?
Different factors play a role in this like the current health condition, age, medication dependencies, and eating regimens.
The National Institute of Health suggests that based on the age of the recipient, these are the suitable doses:
- Newborns (0-6 months) – 0.4 mcg
- Babies (7-12 months) – 0.5 mcg
- Children (1-3 years) – 0.9 mcg
- Kids (4-8 years) – 1.2 mcg
- Children (9-13) – 1.8 mcg
- Teenagers (14-18 years) – 2.4 mcg\
- Adults – 2.4 mcg
- Pregnant women – 2.6 mcg
- Breastfeeding women – 2.8 mcg
Vitamin B12 Sources
You can always rely on the Animal-based food category For example: dairy products, fish and poultry are rich in vitamin B12.
Here are the 10 optimal vitamin B12 sources:
- Lamb: 0.8 mg in 3 ounces
- Raw milk: 1 mg in a cup
- Beef tenderloin: 0.9 mg in 3 ounces
- Chicken and beef liver: 81 mg in 3 ounces
- Herring: 143 mg in a fillet
- Salmon: 108 mg in a fillet
- Turkey: 1.1 mg in 3 ounces
- Organic yoghurt: 170 g
- Trout: 9.1 mg in a fillet
- Mackerel: 15.3 mg in 3 ounces
Vitamin B12 Deficiency Symptoms
As a result of the lack of vitamin B12 in your body, you might begin to experience mood swings, exhaustion, mind fog, and laziness.
Here are the most frequent vitamin B12 deficiency symptoms:
- Jaundice (yellow and washed out skin complexion)
- Impaired vision
- Weakness and fatigue
- Joint pain and muscle vaulnerability
- Mental problems, such as depression, memory loss or abnormal behavior
- Lack of focus
- Hallucinations and paranoia
- Trouble walking
- An inflamed and swollen tongue
- Loss of appetite, diarrhea, gas and constipation
- Brain and mind fog
- Breath shortness and coronary palpitations
- Tingling, numbness and burning sensation in the extremities
Statistics claim that over 40% of US Citizens are vitamin B12 deficient, particularly those suffering from chronic fatigue syndrome and fibromyalgia.
If you experience any of the health issues listed below, you are definitely more prone to becoming vitamin B12 deficient:
- Atrophic gastritis
- Immune system abnormalities, such as lupus and Graves disease
- Pernicious anemia
- Small intestine issues such as bacteria, parasites, celiac and Crohn’s disease
The Vitamin B12 Deficiency Test
To check the levels of vitamin B12 in your body, consult a medical professional for an intracellular B12 test. Additional indirect measures of vitamin B12 function are homocyteine and methylmalonic acid. Nevertheless, they are not a substitute as correct as the intracellular test.
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