Vitamin B12: foods that should be consumed to avoid deficiency

Vitamin B12: foods that should be consumed to avoid deficiency

4.5 (90.91%) 11 votes

Do you have enough vitamin B12? To be healthy, you need to make sure you have regular intakes.

on Vitamin B12is an important nutrient for our survival and well-being, It contributes in particular to the production ofDNA and by red blood cells.

Unlike other nutrients, Vitamin B12 it is not produced by our body. Available only in animal foods or by supplements. You should eat them regularly foods containing vitamin B12 to avoid anything Vitamin B12 deficiency as the body is not stored this essential nutrient for a long time,

What is this Vitamin B12 and what is its role?

on Vitamin B12 is a nutrient essential for the proper functioning of our body and for us to be healthy. she help for maintenance healthy body nerves and blood cellsas well asto make DNA, the genetic material for all cells. on Vitamin B12 also contributes to prevention a type of anemia called megaloblastic anemia, deficit which makes tired and weak man,

Two steps are necessary for the body to absorb Vitamin B12 contained in food. First, the hydrochloric acid in the stomach secretes Vitamin B12 from the protein to which this one is attached to the food. Then Vitamin B12 is combined with a protein produced by the stomach called an intrinsic factor and absorbed by the body. Some people suffer from pernicious anemia, a condition who does that they cannot produce an internal factor. Thus, these people I have difficulties to learn about Vitamin B12 that contain food and nutritional supplements.

How much Vitamin B12 do i need?

The size of Vitamin B12 What you need every day depends on your age. Average daily recommended amounts for on micrograms (mcg) show different ages:

Life stage and recommended amount

  • From birth to 6 months : 0,4 mcg
  • Babies 7-12 months : 0,5 mcg
  • Children 1-3 years : 0.9 mcg
  • Children 4-8 years : 1,2 mcg
  • Children from 9-13 years : 1,8 mcg
  • Teens 14-18 years : 2,4 mcg
  • Adolescents and pregnant women : 2.6 mcg
  • Breastfeeding for adolescent girls and women : 2.8 mcg

Which foods they provide Vitamin B12 ?

on Vitamin B12 found naturally in a wide variety of foods of animal origin it e also added to some foods fortified with vitamin B12, food of vegetable origin no contains no Vitamin B12 unless they are enriched.

Foods High In Vitamin B12

Foods High In Vitamin B12

You can get recommended quantities of this nutrient while you eat on foods that contain vitamin B12, namely:

  • beef liver and mussels (the best sources of vitamin B12)
  • fish, meat, poultry, eggs, milk and other dairy products,
  • and some cereals, yeast and other enriched foods Vitamin B12To find out if Vitamin B12 added to food, see product labels.

What types of nutritional supplements Vitamin B12 are they available?

on Vitamin B12 is present in almost all multivitamins. Food supplements that contain only Vitamin B12 ; or mixture of Vitamin B12 and on Nutrients such as folic acid and other Group B vitamins are also available. Consult the label of the supplement to determine the amount of Vitamin B12 on the condition.

on Vitamin B12 also available in sublingual form (dissolved under the tongue). Nevertheless, there is no evidence that sublingual forms are better absorbed than ingested pills.

a another recipe form of Vitamin B12 can be administered by injection. Often used for the treatment of a Vitamin B12 deficiency, on Vitamin B12 also available as a nose gel.

Do I have enough Vitamin B12 ?

Most Americans withdraw your contributions Vitamin B12in the foods they eat. But some people have trouble mastering Vitamin B12contained in food. Therefore Vitamin B12 deficiency affects between 1.5% and 15% of the population. Your doctor may test your blood Vitamin B12 to see if you have a deficit.

There are certain categories of people more at risk on a Vitamin B12 deficiency or of difficulty to master it:

  • on Elderly people who do not have enough hydrochloric acid in their stomach to absorb Vitamin B12 naturally present in food. People over 50 should consume most of it Vitamin B12 from fortified foods or nutritional supplements, their bodies absorb better on Vitamin B12contained in these supplements,
  • People with pernicious anemia whose body does not make the intrinsic factor necessary to absorb Vitamin B12, Doctors usually treat pernicious anemia with injections of Vitamin B12, although very high oral doses of Vitamin B12 can also be effective.
  • People who have undergone gastrointestinal surgery, such as weight loss surgery ; or who have digestive problems, such as illness celiac disease or Crohn’s disease. These conditions may reduce the amount of Vitamin B12 that the body can absorb.
  • Some people who eat little or no animal food, such as vegetarians and vegans. Only food of animal origin naturally contain Vitamin B12, In pregnant and lactating women strictly follow a vegetarian or vegan diet, their babies are at increased risk of Vitamin B12 deficiency,

What if I don’t have enough Vitamin B12 ?

on Vitamin B12 deficiency causes fatigue, weakness, constipation, loss of appetite, weight loss and megaloblastic anemia. Nervous problems can also occur, such as numbness and tingling in the hands and feet. Other Symptoms Of Vitamin B12 deficiency include balance problems, depression, confusion, dementia, poor memory and pain on level mouth or tongue. on Vitamin B12 deficiency can damage the nervous system, even in people who do not have anemia.

Significant vitamin B12 deficiency can cause anemia

Significant vitamin B12 deficiency can cause anemia

In infants, the signs of a Vitamin B12 deficiency these include stagnation, movement problems, delay in reaching typical developmental stages, and megaloblastic anemia.

Consumption of large quantities folic acid can port a Vitamin B12 deficiency, Just like Vitamin B12 deficiency, the lack of folic acid also causes megaloblastic anemia. But folic acid does not no decision against progressive damage that on Vitamin B12 deficiencythe cause of nervous system. Thus, healthy adults should not consume more than 1000 mcg of folic acid per day.

on Vitamin B12 deficiency

on Vitamin B12 deficiency arises when the body is not getting enough Vitamin B12,

It can cause irreversible and potentially serious damage, especially to the nervous system and the brain.

Process, symptoms and causes of Vitamin B12 deficiency

on Vitamin B12 e the core for good brain function, symptoms neurological damage appear when the body does not contains not enough.

Even percentages of Vitamin B12 just below normal can cause symptoms of deficiency such as depression, confusion, memory problems and fatigue. However, these symptoms are not specific enough to diagnose Vitamin B12 deficiency,

ONother symptoms as constipation, loss of appetite and weight loss are also underlined,

After the symptoms have worsened, they may include neurological changes such as numbness and tingling in the hands and feet. Some people may have problems maintaining balance.

Missing babies Vitamin B12 you may experience unusual movements such as facial tremor, reflex problems, difficulty eating, irritation, and possible growth problems if the deficiency is left untreated.

on Vitamin B12 deficiency carries a serious risk of permanent nerve and brain damage. Some people with Vitamin B12 deficiency have a higher risk of developing psychosis, mania and dementia.

a Vitamin B12 deficiency it can also cause anemia. The most common symptoms of anemia are fatigue, shortness of breath and irregular heartbeat. Other symptoms of anemia can also arise :

  • pain in the mouth or tongue

People who suffer from Vitamin B12 deficiency you are more sensitive to the effects of infections.

Who is at risk?

They are vegan the most exposed on risk of Vitamin B12 deficiencybecause their diet excludes food of animal origin. Pregnancy and breastfeeding can aggravate vegan deficiencies. Vegetable-based foods do not contain enough cobalamin to guarantee long-term health.

People with pernicious anemia can also suffer by Vitamin B12 deficiencyPernicious anemia is an autoimmune disease that affects the blood. Patients with this disorder do not have enough inherent factors (FI) protein secreted by the stomach that allows the body to absorb Vitamin B12,

Other risk groups include people with small bowel problems especially, a person whose small intestine is surgically shortened. then it is possible for them are not able to absorb cobalamin properly. We also quote people with Crohn’s disease as at risk, but researchers say there is insufficient evidence to support it.

Gastritis, celiac disease and inflammatory bowel disease can cause it Vitamin B12 deficiency because these conditions cause a decrease in the absorption of nutrients.

Furthermore, people with chronic alcoholism can also it’s over Vitamin B12, The fact is that their bodies are unable to absorb nutrients effectively.

Recommended for people diabetics treated with metformin to keep track of their speed at Vitamin B12Metformin can in the end reducing the absorption of Vitamin B12,

Treatment includes injections of Vitamin B12, This injection it should be given to people who have nutrient absorption problems.

Treatment of Vitamin B12 deficiency

If you have sinister anemia or have trouble absorbing Vitamin B12 from food, you will need it on first place to take injections of this vitamin. It may be necessary then continue to receive these injections ; otherwise you will need it take large doses by supplement in Vitamin B12 or for take it nasally.

If you don’t eat animal products, you have another options. You can change your diet to include cereals rich in Vitamin B12, supplement or injections of Vitamin B12or a high dose of Vitamin B12 by mouth if you have a deficiency.

Adults who have Vitamin B12 deficiency you should take a daily supplement of B12 or containing multivitamins Vitamin B12,

For most people, treatment solves the problem. However, any nerve damage caused by the deficiency can be permanent.

Prevention of Vitamin B12 deficiency

In principle, anyone can prevent it Vitamin B12 deficiency eating enough meat, poultry, seafood, dairy and eggs.

But there are people who do not eat animal products, or which have a medical condition that limits ability mastering of nutrients. If this is your case, you can pick up Vitamin B12 such as multivitamin or other supplements and foods fortified with vitamin B12,

If you decide to take supplements Vitamin B12, report So your doctor will make sure that they will not affect the medicines you are taking.

What are the effects of Vitamin B12 about health?

Scientists study Vitamin B12 to understand how it affects health. Here are some details of the results of some of the studies:

Heart disease

supplements Vitamin B12 (as well as folic acid and vitamin B6) do not reduce the risk of heart disease. Scientists believe these vitamins may be useful because they reduce homocysteine ​​levels in the blood, a compound associated with an increased risk of heart attack or stroke.


As you get older, some people develop dementia. These people often have high levels of homocysteine ​​in the blood. on Vitamin B12 (combined with folic acid and vitamin B6) may lower homocysteine ​​levels, but scientists are not sure if these vitamins actually help prevent or treat dementia.

Energy and sport efficiency

Ads often promote supplements Vitamin B12 as a way to increase energy or endurance. Except for people with Vitamin B12 deficiency, there is no evidence that Vitamin B12 increasing energy or improving athletic performance.

on Vitamin B12 can it be harmful?

This has not been proven Vitamin B12 might cause damage.

Are there any interactions with Vitamin B12 that I should know?

Yes. on Vitamin B12 may interfere with or interfere with the medicines you are taking, and in some cases the medicines may lower the levels of Vitamin B12 in the body. The following are some examples of drugs that may interfere with the absorption or use of Vitamin B12 from the organization:

  • Chloramphenicol (Chloromycetin®), an antibiotic used to treat certain infections.
  • Proton pump inhibitors, such as omeprazole (Prilosec®) and lansoprazole (Prevacid®), are used to treat acid reflux and peptic ulcers.
  • Histamine H2 receptor antagonists, such as cimetidine (Tagamet®), famotidine (Pepcid®) and ranitidine (Zantac®), are used to treat peptic ulcers.
  • Metformin, a medicine used to treat diabetesyou.

Tell your doctor, pharmacist, and other healthcare professionals about any nutritional supplements and medicines you are taking. They can tell you whether these nutritional supplements can interact or interfere with your prescribed or over-the-counter medication, or if medication can interfere with the way your body absorbs, uses or breaks down nutrients.

Vitamin B12 and healthy eating

Every individual should take most his nutrients starting food, advises the federal government’s dietary guidelines for Americans. Food contains vitamins, minerals, dietary fiber and other healthy substances. In some cases, enriched foods and nutritional supplements may provide nutrients that could otherwise be consumed in quantities below the recommended levels. For more information on establishing a healthy diet, please see our general eating guidelines.

In summary: everything you need to remember about Vitamin B12

on Vitamin B12 e nutrient important to our health, In other words, the body needs it Vitamin B12 to work properly. on Vitamin B12 found in foods such as meat, fish and dairy products. It can also be produced in the laboratory. It is often taken in combination with other B vitamins.

on Vitamin B12 is taken from orally for treatment and prevention Vitamin B12 deficiency, a state where the levels of Vitamin B12 in the blood are too low.


Vitamin B12: foods that should be consumed to avoid deficiency
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