Vitamin B12 Health Benefits and Best Sources – Healing Practice

How important is vitamin B12 intake?

B12 vitamin supports many important bodily functions. the nutritionist anna taylor of Cleveland Clinic in the United States explains the importance of the vitamin for our health and which foods contain a particularly high amount of vitamin B12.

What is vitamin B12?

a B12 vitamin Is a water soluble vitamin, which is absorbed in the stomach and from there it passes into the blood and cells, explains the expert in a press release. Vitamin B12 will also be called cobalamin designated.

B12 vitamin It plays various important roles in the human body and has a variety of health benefits. For example, form healthy red blood cells and DNA. Red blood cells carry oxygen throughout the body, which is converted into energy so the body can function properly.

Danger due to lack of vitamin B12

If the body does not get enough vitamin B12, red blood cells enlarge. This makes it hard for blood cells to move around in the bloodstream, eventually leading to a type anemia can drive, the expert reports.

Protection against cognitive decline by vitamin B12

Vitamin B12 is also important for the brain health, especially in old age, says Taylor. One study has already indicated that the vitamin contributes to prevent cognitive decline.

How does a vitamin B12 deficiency become apparent?

On the other hand, if there’s a vitamin B12 deficiency, it can affect memory and cognitive abilities, Taylor explains. One also suffers from one Vitamin B12 deficiency most likely below weakness and fatigue.

In this case, it can help to eat foods rich in vitamin B12 to increase your own energy.

According to the expert, some research results also indicate that a lack of vitamin B12 increases the risk of so-called Macular degeneration associated with age may increase This is a form of vision loss that is particularly common in people over 50 years of age.

Taking larger amounts of the vitamin can reduce this risk, reports the nutritionist.

How is a vitamin B12 deficiency triggered?

Yes lack of vitamin B12 eat or the body does not have enough of one special protein produces, which is called intrinsic factor, a deficiency of the vitamin can occur.

According to Taylor, if vitamin B12 deficiency is not treated, it can lead to anemia, nerve damage and other health problems.

What increases the risk of vitamin B12 deficiency?

can be a high Risk of vitamin B12 deficiency present if:

  • you are 65 years of age or older,
  • eat vegan,
  • there is a pregnancy
  • an operation was performed to remove the intestine,
  • take diabetes medications,
  • Medications are taken for heartburn.

The following symptoms may indicate a vitamin B12 deficiency:

  • skin that is paler than usual or yellowish,
  • you feel constantly tired or weak,
  • loss of appetite,
  • palpitations,
  • pain in the mouth or tongue
  • a tingling sensation in the hands or feet,
  • shortness of breath and dizziness,
  • blurred vision or visual disturbances
  • Mood swings or personality changes.

What foods contain a lot of vitamin B12?

Vitamin B12 can be easily ingested through the diet. According to the expert, the following foods are one particularly good source for vitamin B12.

milk and milk products

dairy products and (some) non-dairy products are fortified with vitamin B12. Currently Allergy to dairy products. Dairy alternatives such as almond, soy, oat or cashew milk can be consumed, observing the nutritional information for vitamin B12 on the label.

cereals

for the people who vegan or vegetarian feed, do something cereals They are a good source of vitamin B12. It should be noted, however, that selected muesli or breakfast cereals contain as little sugar as possible, are high in fiber and contain many whole grains.

eggs

bud Contains more vitamin B12 than protein. It is important that Whole egg eat when it comes to increasing your intake of vitamin B12. However, if you have high cholesterol, you should consult your doctor or nutritionist beforehand.‘ Taylor explains.

yogurt

Also the consumption of full fat yogurt can help make up for a lack of vitamin B12, since the vitamin is better absorbed from dairy products. nonfat greek yogurt offers a healthier, lower-calorie alternative that contains even more vitamin B12 than full-fat yogurt, says Taylor.

Salmon

Eating Salmon you can also increase your intake of vitamin B12. Salmon also contains a high amount of omega-3 fatty acids, protein, and B vitamins.

tuna

tuna provides many important nutrients, including vitamin B12. However, when consuming canned tuna, care must be taken to ensure that it is not in oil but in the own juice store, according to Taylor.

The nutritionist points out that eating whole tuna steaks, especially the muscles just under the skin They contain a high concentration of vitamin B12.

lean red meat

Taylor reports that once or twice a week is about 85 grams of red meat they must take. Care must be taken to ensure that lean meat the one with the highest vitamin content is chosen. When preparing it, the expert always advises grilling the meat instead of frying it.

liver and kidneys

liver and kidneys they contain a lot of B12, but also a lot of cholesterol. Therefore, the consumption must be keep moderation.

clams

East Seafood put one lean source of protein, iron and antioxidants According to the nutritionist, a serving of just under 100 g provides more than 4,000 percent of the recommended daily value of vitamin B12.

Does it make sense to take vitamin B12 supplements?

Unless you are deficient in vitamin B12 or have identified a risk factor for deficiency (such as a vegan diet or a malabsorption problem), it is not necessary to take vitamin B12 supplements. take instead Vitamin B12 through food to himselfTaylor said.

Side effects of preparations with vitamin B12

If you also take vitamin B12 supplements in addition to the vitamin-rich foods you normally get through your diet, this can lead to diarrhea, nausea, vomiting, and headache to lead

The expert adds that the symptoms of excessive intake are only rarely occurbecause the body excess vitamin is excreted in the urine.

Medical examination may reveal vitamin B12 deficiency

If you feel that you are deficient in vitamin B12, you can Physical exam provide information. a simple one blood test confirms the existing level of vitamin B12, whereupon countermeasures can be taken if there is a deficiency. (What)

Author and source of information

This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.

Sources:

  • Cleveland Clinic: Vitamin B12 Benefits and Best Sources (Posted 06/08/2022), Cleveland Clinic
  • Abderrahim Oulhaj, Fredrik Jernerén, Helga Refsum, A David Smith, Celeste A de Jagerd: Omega-3 fatty acid status improves cognitive impairment prevention by B vitamins in mild cognitive impairment; In: Journal of Alzheimer’s Disease (published 06/01/2016), Journal of Alzheimer’s Disease

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.

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