Vitamin B12 is one of those vitamins that is vital. It is essential for the production of new cells, and also for the healthy maintenance of all your cells, including red blood cells and nerve cells.
Vitamin B12 is important in the formation of DNA. By consuming Vitamin B12 the vitamin
This vitamin is attached to the food’s proteins, and to get released with you need to consume vitamin B12.
How much Vitamin B12 should we be having?
Research is ongoing but it is clear that all people, irrespective of age or gender, should have Vitamin B12. This includes babies and infants, who would be getting their Vitamin B12 through breastmilk. It is important to make sure that your diet is adequate.
Sources of Vitamin B12
This vitamin is bound to the proteins in animal foods. If you are a vegetarian, you need to look at other sources, such as breakfast cereals and grains. These foods contain Vitamin B12.
- Top sirloin, bee, lean, broiled and choice.
- White tuna, canned in water
- Clams and mollusks
- Fortified breakfast cereal
- Plain yoghurt
- Skim milk yoghurt
- Cooked chicken breast
- Cooked haddock
- Beef liver
- Sockeye salmon, cooked
- Rainbow trout, farmed, cooked
- Rainbow trout, wild, cooked.
Should you be taking a Vitamin B12 supplement?
If you follow a healthy diet you should be getting enough Vitamin B12. But a supplement is recommended for anyone with stomach disorders or intestinal problems which can impede the absorption of the Vitamin. If you do not eat meat, are vegetarian or vegan, it is important to have a supplement. And if you are older with atrophic gastritis, a supplement is highly recommended,
You can have a blood test to check your levels. Absorption of the vitamin can be affected by medications, like metformin, which are the H2 receptor antagonists in the treatment of peptic ulcers, and proton pump inhibitors.
What will happen if you don’t have enough Vitamin B12?
- Weight loss
- Numbness in hands and feet.
- Pernicious anemia
Other signs can be confusion, depression, dementia and poor memory.
These signs of B12 deficiency can be masked with an excess intake of folate so always have your levels tested.
Can You Have Too Much Vitamin B12?
It does not seem to be. Keep your diet healthy, take supplements if you need them and you should stay healthy, emotionally and physically. And if you do not eat meat, make sure you supplement.
So far, vitamin B12 doesn’t’t have an established Tolerable Upper Limit.