What are the sources of Vitamin B12?

Vitamin B12

Vitamin B12 is known as Cobalamin, a water-soluble vitamin that falls under the B-vitamins group, which helps the body convert food into glucose (Glucose) to produce energy, It is found naturally in many foods, can be added to some foods industrially, and is in the form of a supplement (supplement:), and can be prescribed medically as a medicine.

The human body needs vitamin B12 to properly form red blood cells, build DNA, bone marrow, gastrointestinal tract and respiratory tract. The body also needs vitamin B12 to perform functions The nervous system is healthy. Unlike other water-soluble vitamins, the body stores vitamin B-12 in the liver. If a person stops taking vitamin B-12, the body’s stores usually take about 3 to 5 years to run out.

Sources of Vitamin B12

Vitamin B12 is naturally found in animal products, including fish and meat of all kinds, poultry, eggs and milk, as well as milk and dairy products, but it is not found in plant foods, but fortified breakfast cereals and other foods can contain vitamin B12, Therefore, it is important to read food labels to determine dietary content and additives, including vitamin B12. The following table shows a range of vitamin B12 sources with the amount of vitamin B12 in the microgram unit:

We conclude from the above that a healthy, balanced and varied diet, with the choice of food sources rich in vitamin B12 is the best option to avoid vitamin B12 deficiency.

Human body needs of vitamin B 12

The following table shows the reference food quantity (RDA) of vitamin B12 needed to meet the needs of the human body by age group:

The pregnant mother and the nursing mother need a larger amount of vitamin B12 to meet her body and baby’s needs at these stages. The undiscovered and unexplained vitamin B12 deficiency in infants can cause permanent nerve damage. The pregnant mother needs 2.6 micrograms Of vitamin B12, while breastfeeding mothers need 2.8 micrograms.

People most susceptible to vitamin B12 deficiency

Here are some groups of society that are at higher risk of vitamin B12 deficiency:

• Vegetarians avoid all animal products because plant foods do not contain vitamin B12; unless vegetarians eat milk and eggs, they can get their vitamin B12 dietary needs.
• People suffering from gastrointestinal diseases, which affect the absorption of nutrients such as vitamin B12.
• Older people, so that there are 10-30% of older people suffer from inability to absorb vitamin B-12 well.

Symptoms Of Vitamin B12 Deficiency

There are many symptoms that appear when a deficiency of vitamin B 12, and we mention the following:

• Anemia: This is because vitamin B12 enters the process of building red blood cells.
• Fatigue and tiredness.
• Dyspnea and Dizziness: This is because the body does not have enough vitamin B12 to make red blood cells that carry oxygen throughout the body.
• Muscle weakness.
• Mood disorders.
• Depression.
• Memory problems.
• Neurological changes, such as tingling in the hands and feet, may also face some difficulty in maintaining balance.
• Nerve damage
• Fatigue.
• Numbness
• Blurred vision
• Fever.
• Excessive sweating.
• Gastrointestinal problems.
• Sore tongue

However, these symptoms alone are not clear and specific enough to diagnose vitamin B12 deficiency, and symptoms of deficiency can take several years to appear. Diagnosis is difficult and complex. If a person experiences these symptoms or thinks he or she is deficient in vitamin B12 , He should refer to the doctor and consult him for the necessary tests to determine whether vitamin B12 levels are normal or not.