Vitamin B12 Benefits, Food Sources, Deficiency and Dosage

Vitamin B12Sometimes referred to as "cyanocobalamin," it is a key component in the formation and longevity of cells in the human body. At the same time, it can also promote digestion, protein synthesis, food absorption, and the metabolism of fats and carbohydrates. If the body does not have enough vitamin B12, it may cause anemia, as vitamin B12 is also an important part of the formation of red blood cells. Research shows that when vitamin B12 is combined with other B vitamins, it helps boost brain and nerve function. Therefore, vitamin B12 is also often used to prevent and treat mood problems or other emotional disorders.

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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 a specific enzymatic reaction in the body that helps convert cysteine to methionine, and high homocysteine has been found in a variety of diseases. Second, B12 is required for normal DNA synthesis and it is an essential component for making blood cells. When insufficient vitamin B12 results in insufficient red blood cell production, it can have serious health consequences.

Vitamin B12 deficiency

Malabsorption of vitamin B12 is the main cause of vitamin B12 deficiency, which is common and can also be caused by certain medical conditions. Additionally, people who have low stomach acid, abnormal intestinal bacterial growth, or who have had stomach/intestinal surgery are at a higher risk of vitamin B12 deficiency. Vitamin B12 deficiency may take many years to manifest because the body can only store 10 mg of vitamin B12 at a time and excretes it in very low amounts.

Vitamin B12 Deficiency Symptoms

Anemia is the most common symptom of vitamin B12 deficiency, but other symptoms include memory loss, nerve damage, slowed reaction times, hallucinations, eye problems and digestive disturbances.

Benefits of Vitamin B12

1. Maintain cardiovascular health

Vitamin B12 can reduce the level of homocysteine in the body. Today, high homocysteine levels are 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. Prevent emotional problems

High levels of vitamin B12 help maintain nervous system function. There is some evidence that people with high levels of vitamin B12 do better when receiving treatment for mood problems. Vitamin B12 also helps the body absorb folate, which is beneficial for brain health.

3. Protect your eyes and prevent macular degeneration

Macular degeneration usually results from degeneration of the retina, which in most cases leads to blindness, especially in the elderly. Today, studies have linked high homocysteine levels to macular degeneration, so vitamin B12 may help treat the disease.

Side Effects of Vitamin B12

Vitamin B12 is very safe and can be well tolerated by most people. There are no confirmed adverse effects of taking too much vitamin B12. However, there have been reports of itching and rashes following vitamin B12 use, and diarrhea has also been reported.

Vitamin B12 Dosage

對於健康的成年男性和女性，建議每日服用2.4微克的維他命B12；孕婦和哺乳期的婦女可每日服用2.6微克。大部分人都會在飲食中攝取更多的維他命B12。為了維持身體健康，大多數優質全效維他命礦物質和B族補充品都含有足量的維他命B12。治療特定疾病和嚴重缺乏症通常需要更高劑量的維他命B12，而這最好是通過醫生注射。