What Do You Need To Know About Vitamin B12?

Vitamin B12 is a vital factor in humans because it helps the body perform some important processes. For example, it helps the body convert the food we eat into glucose, which we all need.

Now we tell you everything you need about vitamin B12; so keep reading and add products containing it to your diet!

What is good to know about vitamin B12?

Vitamin B12 is a water-soluble vitamin that is a very important factor in human blood cell formation, cellular metabolism, nerve function, and DNA production. In addition, it helps prevent so-called megaloblastic anemia.

1. The recommended daily dose of vitamin B12

The amount of vitamin B12 required depends on a person’s age. See the following daily recommendations:

• Babies need to receive 0.4-0.5 mcg during the first year of life, and 0.9 mcg thereafter until 3 years of age.
• Children 3 to 8 years of age should receive 1.2 mcg, and children 8 to 13 years of age should receive 1.8 mcg.
• From the age of 13, the recommendation is 2.4 mcg.
• A pregnant mother needs 2.6 mcg and a breastfeeding mother 2.8 mcg.

2. How does the human body absorb vitamin B12?

If you eat foods rich in this vitamin, your stomach acid will separate it from the proteins to which it is attached. Cobalamin then combines with abdominal proteins to be able to be absorbed by the body.

However, some people, such as those with pernicious anemia, are unable to produce this abdominal protein. They usually have problems absorbing vitamin B12.

Although cobalamin deficiency is unusual, it is possible and causes the following symptoms:

• Feeling of tingling in the hands and feet.
• Problems with movement due to damage to the peripheral nervous system.
• Pale or yellowish skin color.
• Extremely severe fatigue associated with pernicious anemia.
• Fast heart rate.
• Difficulty getting a breath properly.

3. Benefits of cobalamin for human health

At the beginning of the text, we mentioned that vitamin B12 is a vital factor for a person to function well.

Some of the most important functions of this vitamin in the human body are:

• It can reduce the risk of heart-related diseases.
• It helps pregnant women reduce the risk of birth defects in their baby.
• It prevents megaloblastic anemia. The vitamin does this by promoting the proper production of red blood cells.
• Vitamin B12 maintains bone health and prevents osteoporosis, and some studies suggest that a deficiency in this vitamin may be associated with lower bone density.
• It may be able to reduce the risk of fundus degeneration as it reduces homocysteine. In general, high levels of this hormone in the body are associated with said disease.
• This vitamin can help improve mood. Studies show that cobalamin can help people with depression, and in fact, this vitamin can even be used as an adjunct to other medications.

• It improves memory.
• Vitamin B12 promotes hair and nail growth and is also good for skin health. It promotes the production of cells in the body.

4. Which foods get the most vitamin B12?

Fortunately, this vitamin is found in many foods, but most especially in foods of animal origin. Therefore, it should be noted that vegetarians and vegans are at higher risk of vitamin B12 deficiency than others.

Some of the main foods that are high in this vitamin are:

• Liver and kidneys: These are the most rich in vitamin B12, and sheep in particular are very rich. In fact, 100 grams of sheep liver gets up to 990% of a person’s daily recommendation.
• Mussels: First, they are rich in vitamin B12, and in addition, they are antioxidants and proteins.

• Sardines: 150 grams of sardines is twice the recommended human daily dose of vitamin B12.
• Fortified cereals: Choose products with added vitamin B12 in the store – this benefit is one of the reasons why you should always read the product descriptions carefully!
• Tuna: 100 grams of tuna provides 160% of the daily recommended amount of vitamin B12 for humans.
• Salmon: 180 grams of salmon contains 80% of the daily amount we need.

If you notice any signs of vitamin B12 deficiency in yourself, contact your doctor to find out if you need more of this vitamin in your diet.