Mood swings, forgetfulness, low hemoglobin levels, and fatigue... A deficiency of vitamin B12 significantly affects our well-being, especially in the autumn period when many feel a drop in energy and a bad mood. This vitamin is extremely important, but its absorption is a complex process. It is found in a limited number of products, and many factors influence its absorption. Let’s consider why vitamin B12 is needed and how it can be obtained.
“Vitamin B12 plays a key role in the normal functioning of the nervous system,” noted nutritionist Tagui Avetova. “A deficiency can affect the peripheral nervous system. In severe cases, this can lead to seizures, paresis, paralysis, as well as incontinence, memory loss, and dementia. In children, a lack of B12 can cause developmental delays, frequent infections, and gastrointestinal disorders.”
The second important function of vitamin B12 is its involvement in the synthesis of new cells, particularly red blood cells, with the formation of hemoglobin and methylcobalamin.
Where to Find Vitamin B12
This vitamin is not synthesized in our body, so it must be obtained from food. It is mainly found in animal products (content per 100 g of product):
beef liver (60 mcg),
chicken liver (16 mcg),
mackerel (12 mcg),
herring (10 mcg),
beef (3 mcg),
egg (1.95 mcg),
turkey (1.6 mcg),
carp (1.5 mcg),
cottage cheese (1.32 mcg).
How is Vitamin B12 Absorbed by the Body?
Not only is the number of animal products containing vitamin B12 limited, but its absorption is also a complex process.
“When the vitamin enters the body, it binds to a special enzyme—intrinsic factor of Castle,” explained Avetova. “This enzyme is responsible for the absorption of the vitamin from the intestine into the blood. If a person has gastrointestinal diseases, inflammatory processes, or acidity disorders, then vitamin B12 will not be absorbed properly, leading to its deficiency. At-risk groups include vegetarians, pregnant and breastfeeding women, young children, and those on strict diets.”
Sometimes, the cause of vitamin deficiency can be genetic mutations, where the nutrient is not absorbed at all. “Additionally, autoimmune diseases can be a cause, where ‘special’ antibodies are synthesized that destroy stomach cells and intrinsic factor of Castle,” added the expert.
Therefore, if you notice symptoms of deficiency of this important vitamin, it is advisable to consult a doctor, undergo tests, and the specialist should prescribe medications and a regimen for their use, as well as identify and eliminate factors that hinder the absorption of B12.
What are the Dangers of Vitamin B12 Deficiency?
“People experiencing B12 deficiency may face skin paleness or a yellowish tint, weakness, and rapid fatigue,” clarified Dr. Avetova. “A prominent symptom of deficiency is a ‘varnished’ tongue, where the papillae of the tongue become flattened, and it becomes shiny, smooth, and bright. Inflammation of the corners and mucous membranes of the mouth—angular stomatitis and burning of the tongue—may also occur.”
The most common disease associated with a lack of this nutrient is B12 deficiency anemia. The doctor explained that this pathological condition disrupts the synthesis of red blood cells and lowers hemoglobin levels. An increase in homocysteine levels is also often observed—an amino acid that, in excess, can damage the inner walls of blood vessels, leading to thrombosis.
What is the Required Daily Intake?
As for the daily norm, it depends on many factors. In each specific case, especially if you have been diagnosed with a vitamin B12 deficiency, it is necessary to consult a specialist. Usually, the recommended daily intake is 2.4 mcg for adults and 0.9 mcg for children under 3 years old. Pregnant women require the most vitamin B12—up to 2.6 mcg.
However, it is better not to rely on average values but to consult a specialist and undergo tests so that the doctor can prescribe the necessary dose of vitamin specifically for you.
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