Lack of vitamin B12 in the body

Vitamin B12 deficiency and how to compensate for it

Daily intake of vitamins is very important for the proper functioning of the body. However, due to their effectiveness on the most important factors in the human body – the most needed are vitamin B12 and folic acid. Lack of vitamin B12 in the body can cause many complications, including the most common folate deficiency.

This very complex and valuable vitamin is essential for normal development of red blood cells, and nerve cells. Red blood cells that originate from the bone marrow, if formed with a noticeable deficit of vitamin B12 are irregular in shape and forms, and are large and immature and are not able to perform its most basic function, which is the transport of oxygen to our organs and tissues. In this article find out where to find vitamin B12 in food and how to properly dose it.

Vitamin B12 deficiency symptoms

The first visible symptoms of vitamin B12 deficiency are amplified fears or anxiety, problems with concentration, hair and skin (eczema, dermatitis, fungal), malaise and fatigue, and unpleasant muscle aches. However, a larger deficit of this precious vitamin can cause serious nervous disorders, and in the most severe cases - severe damage to nerves of the spinal cord, leading to paralysis. Vitamin B12 deficiency also cause a heavy degree of anaemia, which develops gradually and very slowly progresses.

Problems begin with sudden weakness, which further enhances the fatigue, heart pounds harder and face becomes pale. This condition is followed by the loss of appetite, bloating if stomach, and a lot of frequent diarrhoea. This may be followed by a burning sensation of tongue, especially when taking acidic foods, and loss of sense of taste. Note the depressive and noticeable changes, such as memory disorders, paraesthesia of extremities, particularly the legs, which causes numbness and tingling.

In the event that there is a deficiency of vitamin B12 for a longer time, serious conditions such as brain damage and bleeding are not excluded. An increased level of homocysteine is possible, which increases the risk of heart and coronary diseases. About 70 percent of people with Alzheimer's disease had a deficiency of vitamin B12 in the body, so it is very important not to avoid foods that contain it, about which we will say more below.

Vitamin B12 daily dose - DOSAGE

In terms of chemical structure, it is one of the most complex vitamins, and the only one that contains essential mineral elements and cobalt that is very important for the biological activity. It is crucial to the production of genetic material DNA and RNA, as well as myelin, which provides a protective sheath around the nerves.

Here is how to properly dosage vitamin B12 by age in one day:
  • Babies from one to three years up to 0.9 mcg,
  • Younger children aged four to eight years take 1.2 mcg,
  • Children aged nine to thirteen years take 1.8 mcg,
  • Children aged fourteen and older take 2.4 mcg,
  • Pregnant women should consume 2.6 mcg,
  • Breastfeeding mothers should take 2.8 mcg.
  • Adults can take up to 3 mg.

Suppose also that in our body there is nearly 5 mb of vitamin B12 (other sources state that there are significantly smaller amounts of less than 2 mg), except that in the course of the day we lose about two and a half micrograms. Clinical deficiency of vitamin B12 in the body occurs when its overall levels drop to about ten percent of normal.

Most of the population through food enters quite sufficient amounts of this vitamin, regular consumption of meat, milk, cheese and eggs in the diet, because those are precisely the foods rich in vitamin B12. Another important factor is its proper absorption, for which healthy stomach is necessary, as well as the health of the intestinal tract.

What are the foods rich in vitamin B12?

The main sources of vitamin B12 are animal products, beef and pork, liver, kidneys, heart and muscles, where bacteria produce this vitamin. Eggs and fish are also very good sources, as well as all foods containing lactic acid. However, this vitamin can be found in plant foods, but in much lower amounts. Vegetarians are recommended as a supplement to have a diet rich in grains, soy products and brewer's yeast. Also, this vitamin is found in small quantities in red beet, certain types of grains (especially their germs), sesame, hazelnut, soybeans, and seaweed.

A good source of vitamin B12 is sauerkraut, and all foods containing lactic acid, such as pickled vegetables. The recommended daily dosage for adults is a maximum of three micrograms. If you use more, you have no reason to fear and panic, because too much of this vitamin does not cause hypervitaminosis, since the B12-soluble, so the body does not keep large stocks of it. In addition, the digestive tract cannot absorb it well, so in the body it works like calcium. If you eat properly deficit and a lack of vitamin B12 will be replaced in the best possible way, without the need for any supplements.

This remarkable vitamin stimulates the formation, growth and maturation of red blood cells- erythrocytes. Like all vitamins of the B complex group, B12 is essential in converting fats, carbohydrates and proteins into energy. It proved excellent in the treatment of various nervous disorders, has had proven anti-tumour activity, improves your concentration and memory, maintains alertness and reduces irritability and balance, and because of these qualities it is called vitamin of power. Prevents anaemia, promotes growth and increases appetite in children.

Vitamin B12 can alleviate discomfort during menstruation and immediately before it. Lowers levels of homocysteine, an amino-acid that can damage the walls of arteries and increase the risk of heart disease. For its full absorption a completely healthy stomach is required, and one of the main enemies of the stomach is helicon-bacterium that causes infection of mucous membranes, which can lead to ulcers. Therefore, prevention is extremely important.

In the event that you are diagnosed with a deficiency of vitamin B12 and folic acid, it is best to begin to adjust the diet, whereas in the case of serious deficit a consultation with a physician is required in order to receive the appropriate medical therapy. We recommend the article folic acid in the diet.