The body needs many nutrients to function smoothly, Vitamin B12 is one of them. Vitamin B12 is also called COBALAMIN. Sometimes due to various reasons, our body gets deficient in Vitamin B12. Then, to acquire the right treatment, you need to know vitamin B12 deficiency Symptoms, Causes, and treatment. You must be aware of the problems one can face due to a deficiency of Vitamin B12 and why Vitamin B12 deficiency can't be overlooked. Why does it need immediate attention?
In this article, you will get answers to almost all the questions related to Vitamin B12. Like, what does Vitamin B12 do to our body? How much Vitamin B12 should a healthy person have in his body? What are the symptoms of Vitamin B12 deficiency? How can Vitamin B12 deficiency be compensated? and many more.
Functions of Vitamin-B12
1. Helps Formation Of RBCs (Red blood cells)
Vitamin B12 is an essential component for the formation of RBCs(red blood cells). Due to Vitamin B12 deficiency, either red blood cells are not formed or they do not develop properly. As a result, RBCs either become oversized or their shape gets distorted. Such RBCs are incapable of carrying oxygen efficiently. This condition is called megaloblastic anemia.
Red blood cell's main task is to supply oxygen to all parts of the body. With the help of which cells produce energy for the body. In this way, indirectly Vitamin B12 plays an important role in energy production.
2. Builds energy
Vitamin B12 provides energy to the body by breaking down carbohydrates and converting them into glucose.
3. Produces DNA
Vitamin B12 is an important component in the synthesis of DNA.
DNA is a type of protein which present in every cell of the body. All our genetic information is carried out by DNA, which determines our physical structure and behavior.
4. Develops the brain
Vitamin B12 is a very essential vitamin for the development of the brain and nervous system. It develops myelin sheath around the nerve fiber that helps the fast transportation of messages in the body. Besides, it increases the memory power, concentration, and cognitive power of the brain.
For these reasons, vitamin B12 is also important for the development of the brain of the fetus. Therefore, it is very important for pregnant women to take Vitamin B12.
5. Keeps bones healthy
Vitamin B12 apparently plays no role in bone strength. Rather, Vitamin B12 increases the oxygen-carrying capacity of the blood by producing healthy red blood cells. Which works to transport all the essential nutrients properly to the bones. In this way, bones remain healthy.
Low bone density is seen in people who are deficient in Vitamin B12. Therefore, Vitamin B12 prevents the bone disease called osteoporosis where the bones become hollow.
6. Reduces depression
Vitamin B12 is essential for the production of neurotransmitters – Dopamine and Serotonin. These two neurotransmitters control our mood and keep us either excited or satisfied.
Research shows that depression is seen in people with vitamin B12 deficiency.
7. Promotes hair growth
Vitamin B12 is known to promote the fast reproduction of cells in the body. It plays a vital role in the regeneration of broken hair cells. By ensuring that there are enough healthy red blood cells in the body, Vitamin B12 helps to deliver essential nutrients and adequate oxygen to the hair. This not only strengthens the hair but also increases its length.
8. Keeps the skin younger
Vitamin B12 plays an important role in the formation of collagen, which is a connective tissue that provides structure to the skin and adds tension to it. Collagen gives elasticity to the skin and helps to reduce wrinkles. Additionally, it helps to produce essential fats in the skin and absorb them, which keeps the skin hydrated and prevents it from becoming dry and lifeless.
9. Keeps nails healthy
Vitamin B12 helps deliver essential nutrients to the nails indirectly by facilitating good oxygen flow through healthy RBCs. Which gives strength to the nails and increases their length.
Normal level of Vitamin B12
The average requirement of vitamin B12 depends on the age of the person. The list below shows the daily requirement of vitamin B12 depending on age.
Infants 0 -12 months - 200-800 pg/ml
Children 1-17 years - 300-900 pg/ml
People 18 or above -200-900 pg/ml
Why does Vitamin B12 deficiency occur?
Our body cannot make vitamin B12. The functions of Vitamin B12 mentioned above show how important it is for the body. Therefore, food is the only source from which the body can get vitamin B12. But many times, even after eating food containing Vitamin B12, it is not available to the body.
Vitamin B12 is bound to proteins in food. When this food reaches the stomach, the hydrochloric acid present in the stomach separates it from the protein. After which it gets attached to another protein present in the stomach called Intrinsic factor. Only after this, does it get absorbed and enter the bloodstream.
Causes of Vitamin B12 deficiency:-
As Vitamin B12 is not found in vegetarian sources of food, individuals who follow a vegetarian or vegan diet often experience a deficiency of this essential vitamin.
In conditions like Pernicious anemia, Intrinsic factor is not produced in the stomach. In such a situation, even after eating Vitamin B12 enough food, it can't be absorbed and the body becomes deficient in Vitamin B12.
In a disease called Achlorhydria, hydrochloric acid is not produced in the stomach, which is a necessary base for the absorption of vitamin B12.
With increasing age, the body's ability to absorb vitamin B12 decreases. Then, it is common to be exposed to Vitamin B12 deficiency.
Some abdominal surgeries that remove the part of the intestine where vitamin B12 is absorbed can also cause vitamin B12 deficiency.
6. The demand for vitamin B12 increases in pregnant and lactating women. Then also one can face a deficiency of Vitamin B12.
7. Drinking excessive alcohol hinders the absorption of Vitamin B12 by impairing the digestive system, also leads to Vitamin B12 deficiency.
Vitamin B12 deficiency symptoms
-Pale skin
-Extreme weakness and fatigue
-Nausea, vomiting, or diarrhea
- loss of appetite
-Weight loss
-Numbness in hands and feet
-Glossitis (swollen tongue) and mouth ulcers
-Shortness of breath and dizziness
-Depression, irritability, etc.
-loss of sense of touch
-Difficulty in walking and speaking
-Weak vision
-Change in behavior
How to overcome Vitamin B12 deficiency?
1. Vitamin B12 tablets- It is important to choose the appropriate option to overcome Vitamin B12 deficiency based on the number of symptoms present. If there are no symptoms and the person can absorb Vitamin B12 from the stomach, taking Vitamin B12 tablets can instantly compensate for the deficiency.
2. Vitamin B12 Injections- Injections of Vitamin B12 should only be taken when a person exhibits any neurological disorder due to a deficiency of Vitamin B12. Furthermore, it is recommended only if the intrinsic factor is not present in their stomach.
3. Food supplements- Food supplements that have added Vitamin B12 can also compensate for a deficiency. There are many such supplements available in the market.
4. Food- In case of a small deficiency of Vitamin B12, it can be compensated only through food. However, as Vitamin B12 is not present in plant foods, vegetarian sources of Vitamin B12 are quite limited. Most of the food sources with Vitamin B12 are available only from the meat of animals and their animal products.
Vegetarian source of Vitamin B12
-Milk
About 250 grams of cow's milk supplies 50% of the daily requirement of Vitamin B12.
-Cheese
About 100 grams of cheese supplies 20% of the daily requirement of Vitamin B12.
-Curd
About 180 grams of curd supplies 15% of the daily requirement of Vitamin B12.
-Soy milk, almond milk, oat milk
Apart from this, soy milk, almond milk, and oat milk are also good sources of Vitamin B12.
-Some mushrooms and algae
Eating mushrooms also provides Vitamin B12.
-Nutritional yeast
Like stale roti, idli and dosa ( leavened rice + urad dal), fermented rice, etc.
-Fortified cereals
Fortified cereals are easily available in the markets. It provides 30% of the daily requirement of Vitamin B12. Like oatmeal, cornflakes, muesli etc.
Which fruits should be eaten in case of Vitamin B12 deficiency?
Actually, Vitamin B12 is found in green leafy vegetables and brightly colored fruits.
-Almond
-Dates
-Walnut
-Sunflower seeds
-Fig
-Pumpkin seeds
-Fig
-Orange
-Banana
-Blueberry
-Apple
-Groundnut
Non-vegetarian source of Vitamin B12
-Egg
-Fish
-Chicken
-Goat
-Lamb
-Marine creatures like shrimp, mussels, etc.
Some questions
1. How to detect Vitamin B12 deficiency?
Vitamin B12 deficiency can be detected through several symptoms such as extreme weakness, fatigue, nausea, vomiting, diarrhea, loss of appetite, weight loss, numbness in limbs, swollen tongue, mouth ulcers, shortness of breath, dizziness, depression, irritability, loss of sense of touch, difficulty in walking and speaking, among others. However, without a blood test, its deficiency cannot be detected.
2. How to Increase B12 Instantly?
If there is any nerve-related damage due to Vitamin B12 deficiency, it can be compensated immediately through an injection. For minor symptoms, Vitamin B12 can also be taken in tablet form. Vitamin B12 is available from both vegetarian and non-vegetarian sources of food such as milk, curd, cheese, mushrooms, meat, chicken, fish, eggs, seaweed, shrimp, and mussels.
3. Which disease causes low B12?
Achlorhydria and pernicious anemia are two diseases in which Vitamin B12 deficiency occurs due to the inability to produce hydrochloric acid and intrinsic factors, leading to the body's inability to absorb Vitamin B12.
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