What are the sources of vitamin B12

12 Aug What are the sources of vitamin B12

Vitamin B12 is only found in animal products, where it is abundant and is ultimately derived from bacteria. Vegetarians, who avoid eating meat, have lower intakes and serum concentrations of the vitamin than omnivores, as do a significant portion of the population who has limited access to animal source foods. Unless they take supplements or eat healthy food, people who strictly avoid all animal source foods will become deficient. Breakfast cereals, for example, often supply a significant portion of the typical daily intake. To know more information related to Vitamin B12 and its benefits go through the blog below.

Sources of Vitamin B12

Benefits of  Vitamin B12

Vitamin B12 impacts many cellular processes, promoting bone health, avoiding birth defects, increasing your energy, stimulating hair, skin, and nail health, etc. 

Enhance red blood cell production

Low vitamin B12 levels reduce red blood cell formation and prevent them from properly developing. Because of their irregular shape, red blood cells are unable to move through the bloodstream at the appropriate rate, resulting in anemia.

Your body does not have enough red blood cells to transport oxygen to your vital organs when you are anemic. So, to avoid this, consume a diet high in vitamin B12.

Avoid Birth Defects

According to research, a fetus’s brain and nervous system require adequate B12 levels from the mother. Furthermore, a lack of vitamin B12 in the mother may contribute to premature birth or miscarriage. To avoid such risks, appropriate Vitamin B12 intake is essential during pregnancy and for a healthy child.

Promote Bone Health

Adults with vitamin B12 deficiency have lower bone mineral density than the general population, according to research. Bones with low mineral density can become delicate and fragile over time, increasing the risk of osteoporosis.

Keeping your vitamin B12 levels stable may benefit your bone health.

Increases Your Energy

Because vitamin B12 is water-soluble, your body cannot store excess quantities. When you urinate, any excess passes through your body and is eliminated.

If you are severely deficient in vitamin B12, however, taking a supplement or increasing your intake will most likely improve your energy level.

In fact, fatigue or lack of energy is one of the most common early signs of vitamin B12 deficiency.

Stimulates Hair, Skin, and Nail Health

Low vitamin B12 levels, in fact, can cause a variety of dermatological symptoms such as hyperpigmentation, nail discoloration, hair changes, vitiligo, and angular stomatitis. Vitamin B12 supplementation has been proven to improve dermatologic signs in individuals with B12 deficiency.

B12 Foods

Meat

The vitamin B12 content of cooked beef liver, lean meat, and turkey is estimated to be 83, 3, and 33 lg/100 g, respectively, in the United States Department of Agriculture database (18). Cooking has been shown to cause significant loss of vitamin B12 (33%) in meats (19, 20)

Egg

The vitamin B12 content of a whole egg is approximately 0.9-1.4 lg/100 g , with the egg yolk containing the majority of the vitamin B12. Because eggs are a popular food item, their vitamin B12 intake is generally high. Vitamin B12 bioavailability from scrambled egg yolks, scrambled whole eggs, boiled eggs, and fried eggs (1.1-1.4 lg vitamin B12 per 100 g) is 8.2%, 3.7 %, 8.9 percent, and 9.2 percent, respectively.

Shellfish

Various shellfish are widely consumed. Shellfish that syphon large amounts of vitamin B12- synthesising microorganisms from the sea are known to be excellent sources of vitamin B12, with concentrations exceeding 10 lg/100 g at times.

Fish

Fish (or shellfish) contribute significantly to vitamin B12 consumption among Asians, particularly Japanese people, and this trend is spreading globally. According to the USDA database, the vitamin B12 content of various fish (salmon, sardine, trout, tuna, etc.) ranges from 3.0 to 8.9 lg/100 g.

Injectable B12

Vitamin B-12 is also found in some foods and as a dietary supplement. Injections of vitamin B-12 are commonly used to avoid or treat pernicious anaemia and B-12 deficiency.

B12 shots work immediately because they are injected intramuscularly, bypassing the digestive process. Our patients usually experience positive effects between 24 and 72 hours after treatment.

Sublingual B12

Solgar Sublingual Vitamin B12 1000 mcg Nuggets is a supplement that is primarily used to treat low vitamin B12 levels in the body. Vitamin B12 aids in energy metabolism and the maintenance of a healthy nervous system.

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B12 supplement

Vitamin B-12 supplements are generally considered safe when taken in appropriate doses. While 2.4 micrograms of vitamin B-12 is the daily recommended percentage for adults. Vitamin B12 overdoses have been found to be safe. Your body absorbs only what it requires, and any excess is excreted in your urine.

What does B12 do?

Vitamin B12 is a nutrient that aids in the health of your body’s blood and nerve cells, as well as the production of DNA, the genetic material found in all your cells. Vitamin B12 also aids in the prevention of megaloblastic anaemia, a blood condition that causes fatigue and weakness.

Conclusion

Vitamin B12 is an important vitamin that everyone needs to get from their diet. You can also select the best source of Vitamin B12, which is mentioned in the preceding content. It is in charge of many bodily functions and may benefit your health in a number of ways, which includes the enhancement of red blood cell production, supports bone health, and helps to maintain healthy skin. Follow our site for more information and guidance for leading a healthy life.

FAQ’s

1. How much vitamin b12 should I take?

Adults should consume 2.4 micrograms of vitamin B-12 per day.

2. How long to recover from vitamin B12 deficiency?

It can take up to six to twelve months to fully recover from vitamin B12 deficiency once you start treatment. It is also common to see no progress in the initial months of treatment.

3. What is the treatment for high vitamin b12?

A doctor prescribes the injections, which are administered intramuscularly, or into the muscle. Injections are typically given in the form of hydroxocobalamin or cyanocobalamin. These are extremely effective at increasing blood B12 levels and preventing/reversing a deficiency.

4. Can you take too much vitamin B12?

Vitamin B-12 supplements are considered safe when taken in appropriate doses. While 2.4 micrograms of vitamin B-12 is the recommended daily amount for adults, higher levels have been found to be safe. Your body absorbs only what it requires, and any excess is excreted in your urine.

5. What are the high vitamin b12 levels?

A high vitamin B-12 level can be an early indicator of liver disease, diabetes, or certain types of leukaemia. A vitamin B-12 test result may be used by a doctor to help form a diagnosis.

6. What is the best b12 vitamin?

According to study  natural forms of B12 are best vitamin b12 because they are more easily absorbed and used by the body and are generally safer.

REFERENCES

https://academic.oup.com/ajcn/article-abstract/48/3/852/4716470

https://journals.sagepub.com/doi/abs/10.3181/0703-MR-67

http://stgch.org/9-health-benefits-of-vitamin-b12-based-on-science/