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Vitamin B12 plays an important role in the human body. It is an essential vitamin that plays key roles in the formation of DNA and cell division. It also supports neurological functions, such as vision, memory and balance.
In this article, you will learn how to incorporate vitamin B12 into your diet, either through food or supplements. You will also learn about the recommended intake of this vitamin, and its relationship with other B vitamins and folic acid as well as with other nutrients such as iron and zinc.
What is Vitamin B12 good for?
Vitamin B12 is one of 8 essential vitamins which means that our body needs it to function properly.
In combination with other B-group vitamins, vitamin B12 ensures the smooth functioning of vital life processes of the human body. It is important for maintaining a healthy nervous system and DNA production. Vitamin B12 helps to regulate the formation of red blood cells in the body. Other benefits of vitamin B12 include its role in maintaining and increasing energy levels in the human body.
Researchers are of the opinion that in conjunction with folic acid, an adequate dose of vitamin B12 helps to counter heart diseases and thrombosis. The synthesis of S-adenosylmethionine (SAMe), a compound involved in immune function and mood, depends on the association of folate and vitamin B12.
What happens when your Vitamin B12 is low?
A deficiency in vitamin B12 might lead to fatigue, anaemia and other unwanted effects. Although we could get our daily recommended dose from foods alone, there are cases when supplements become necessary.
Studies indicate that absorption of Vitamin B12 decreases with an increase in age. Hence, an increased intake of vitamin B12 is extremely useful for adults above fifty. The recommended form of intake is in supplement form, since elderly people absorb this form better than food forms of vitamin B12. A supplementation of vitamin B12 aids in the cognitive function and heals neurological impairment within this group.
People above 60 years of age need more regular doses of vitamin B12 because their dietary sources might not be enough. Also, those who do not have a balanced diet or who have food allergies might be at risk as well. Doctors often recommend including additional amounts of vitamin b-12 into your diet even if you don’t think you need it. This vitamin should be taken in conjunction with other nutrients to make sure your body functions properly.
Where can I find Vitamin B12?
You can find vitamin B12 in foods of animal origin, such as meat and fish. However, it is present in negligible amounts. Fish is one of the best sources of vitamin B12, but in order to get a good amount of it (3 micrograms), you would need to eat about 80 grams of salmon. That’s why most experts recommend taking supplements or eating fortified cereals every day.
How much should I take daily?
If you have already reached adulthood, you should take 0.5 micrograms of vitamin B12 per day. That amount will suffice to prevent vitamin deficiency and keep your system in balance. This is also an appropriate amount of B12 if you’re pregnant or breastfeeding, since it is recommended that you pass as much vitamin B12 as possible to your child through breast milk.
The recommended daily dose of vitamin B12 also applies to adults older than 50 years. However, if you’re on any medication or have a particular medical condition that influences your digestive system, your doctor will most likely prescribe an increased amount of vitamin B12. People with anemia are often prescribed higher doses of vitamin B12 since it helps them absorb iron from food more easily.
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