維他命B12的好處，食物來源，缺乏症和劑量

Vitamin B12Sometimes referred to as "cyanocobalamin," vitamin B12 is a key component in human cell formation and longevity. It also promotes digestion, protein synthesis, food absorption, and the metabolism of fats and carbohydrates. Insufficient vitamin B12 can lead to anemia, as it is also an important component in the formation of red blood cells. Studies show that when vitamin B12 combines with other B vitamins, it helps promote brain and nerve function. Therefore, vitamin B12 is also frequently used to prevent and treat mood problems or other emotional disorders.

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A rich source of vitamin B12

Foods rich in vitamin B12 include eggs, meat, poultry, liver, oysters, shellfish, and other animal products.

How Vitamin B12 Works

Vitamin B12 participates in specific enzymatic reactions in the body, helping to convert homocysteine into methionine, and high homocysteine levels have been found in many diseases. Secondly, normal DNA synthesis requires B12, and it is an essential component for the production of blood cells. When vitamin B12 levels are insufficient, leading to inadequate red blood cell production, it can have serious health consequences.

Vitamin B12 deficiency

Vitamin B12 malabsorption is a major cause of vitamin B12 deficiency, a common condition that can also be caused by certain medical conditions. Additionally, people with insufficient stomach acid, abnormal gut bacterial growth, or who have undergone gastrointestinal surgery are at higher risk of vitamin B12 deficiency. Vitamin B12 deficiency can take many years to manifest because the body can only store a maximum of 10 milligrams of vitamin B12 at a time, and excretion is very low.

Symptoms of Vitamin B12 Deficiency

Anemia is the most common symptom of vitamin B12 deficiency. Other symptoms include memory loss, nerve damage, slow reaction time, hallucinations, eye problems, and digestive disorders.

Benefits of Vitamin B12

1. Maintain cardiovascular health and unobstructed flow

Vitamin B12 can reduce the level of homocysteine in the body. High homocysteine levels are now associated with a higher risk of cardiovascular problems. Taking vitamin B12 supplements can reduce the risk of cardiovascular problems in people with high homocysteine levels.

2. Preventing emotional problems

High levels of vitamin B12 help maintain nervous system function. There is evidence that people with high vitamin B12 levels respond better to treatment for mood problems. Vitamin B12 also helps the body absorb folic acid, which is beneficial for brain health.

3. Protects the eyes and prevents macular degeneration

Macular degeneration is usually caused by deterioration of the retina, which in most cases leads to blindness, especially in older adults. Today, research has linked high homocysteine levels to macular degeneration, so vitamin B12 may help treat this disease.

Side effects of vitamin B12

Vitamin B12 is very safe, and most people can tolerate it. There are no known adverse effects from taking an excessive amount of vitamin B12. However, there are reports of itching and rashes, as well as diarrhea, after taking vitamin B12.

Vitamin B12 dosage

For healthy adult men and women, the recommended daily intake of vitamin B12 is 2.4 micrograms; pregnant and breastfeeding women may take 2.6 micrograms daily. Most people obtain more vitamin B12 from their diet. For maintaining good health, most high-quality, complete vitamin and mineral supplements and B complex supplements contain sufficient amounts of vitamin B12. Treatment of certain illnesses and severe deficiencies often requires higher doses of vitamin B12, which is best achieved through a doctor's injection.