One thing that the doctor would recommend you to take even though you are as healthy as a horse are vitamins. These vitamins are packed with essential nutrients that your body needs in order to work properly. Some of the famous vitamins include Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, and also Vitamin K. Some are water soluble which are needed more frequently as they do not stay in the body while the others best friends with water. Not all vitamins are found in the racks of your local drug store as some can be in your food – fruits, vegetables, potatoes, grains, milk and dairy products. With that being said, the vitamin that we will be discussing today is Vitamin B12, a family member of Vitamin B.
What is Vitamin B-12?
Vitamin B12, as the name indicates, is a part of the Vitamin B complex and just like the other Vitamin B, this particular vitamin is directly involved in energy metabolism and other related biological processes. However, this is where their ties end.
- Vitamin B12 can be stored in your body while most of the other vitamin B do not.
- Other than Vitamin B12, all the other Vitamin B are easily absorbed into your body.
- Vitamin B12 has the lowest daily requirement compared to all the other Vitamin B.
- Vitamin B12 is the only vitamin to contain a metal element (cobalt).
How Much does your Body Needs
Vitamin B12 helps keep your body’s nerve and blood cells healthy and makes up the DNA, the genetic material found in all your cells. The amount of this particular vitamin that you need in your body depends on your age.
- Birth to 6 Months – 0.4 mcg
- 7 to 12 months – 0.5 mcg
- 1-3 years old – 0.9 mcg
- 4-8 years old – 1.2 mcg
- 9-13 years old – 1.8 mcg
- 14-18 years old – 2.4 mcg
- Adults – 2.4 mcg
- Pregnant teens and women – 2.6 mcg
- Breastfeeding teens and women – 2.8 mcg
- Getting your Vitamin B12 supplies
Where can you Get Vitamin B-12?
Vitamin B12 is naturally found in a wide variety of animal food and is added to some fortified foods. You can get the dose that you need by eating a variety of food which includes:
- Beef liver and clams
- Fish, meat, poultry, eggs and other dairy products
- Certain cereals, nutritional yeasts, and other food products that are fortified with vitamins B12.
You can also get your dose of Vitamin B12 from your dietary supplements as it can be found in almost all multivitamins. If you are not sure, you can always check the supplement facts label to determine the amount of B12 that is provided.
Why you Need Vitamin B-12
Vitamin B-12 plays a crucial role in the health of your body. When your body lacks vitamin B12, you might suffer from the following illnesses:
- Anemia (having less red blood cells compared to the normal number)
- Extreme tiredness
- Energy deficiency
- Pins and needles (paraesthesia)
- Heart palpitations and shortness of breath
- Pale skin
- Red and sore tongue
- Constipation and loss of appetite
- Vision loss
- Mental problems like depression, memory loss or drastic behavioral change.
If you think that these symptoms are visible on your or your loved ones,