Vitamin B12 ~ Is it Important or Not?
Vitamins and supplements – something which we’ve been bored of hearing repeatedly in our day-to-day lives, but what if we talk about a specific one which may look like a no big deal, but stands to be a big one?
Before you bang your head against the wall while trying to find the answer, let me tell you I’m talking about Vitamin B12.
This article is, in fact, dedicated to all my vegetarian friends and readers.
One of my plant eater friends asked me about a month ago, “I don’t eat animals, but they happen to be a rich source of vitamin B12, what am I supposed to do?” Her concern seemed legitimate to me so I buried myself into some brief research over the topic. I drew up a few points which I’d like to share here.
I believe VitaminB12 is the most common topic individuals are interested in – especially vegetarians. I guess this is because we’ve got a natural tendency to assure ourselves that our body is being supplied enough resources, and in this case, Vitamin B12 is certainly, a legit concern for exclusive vegetarians.
A fair amount of concern and anxiety seems fair enough. Vegetarians who’ve concerns that they won’t be able to fetch enough protein supplements in their regular diet need to sit back and relax! Y’all can get plenty of proteins via binging on healthy raw foods, grains, vegetables and fruits, grains, nuts, and seeds.
Stop believing the rubbish that people say, i.e. you’re prone to vitamin B12 deficiency if you aren’t eating chicken, fish, meat, or any other non-vegetarian food items!
Before you start questioning, jumping to the conclusion, or coming up with some new vitamins and supplements discovery of your own, let me start by hitting simple things straightaway!
Vitamin B12 – What exactly is it?
It’s a vitamin which happens to be water-soluble. While it’s naturally present in a few food items, it’s artificially added to others. One can find Vitamin B12 as a prescription medication or dietary supplement. Doctors provide you B12 in the list of best vitamins and supplements when your body shows adeficiency for this.
The element B12 is produced by anaerobic microorganisms – the bacteria which does not require oxygen to survive. Now, these bacteria are quite commonly present in animals’ gastrointestinal tract.
Vitamin B12 – What is it responsible for?
- Creation and repair of DNA
- Reduction of inflammatory homocysteine
- Production of red blood cells and hemoglobin
- Creation and maintenance of myelin sheath
- Energy production
- Regulation of S-adenosyl-L-methionine (SAM-e) production
- Metabolism of fatty acids and proteins
Vitamin B12 – What Are The Food Supplies Where I Can Get These?
You can get these in the following list of foods.
Animal food – meat, eggs, milk, etc. All the poultry products are the rich sources of vitamins.
Edible Algae –Dried Green (Enteromorpha sp.), Purple (Porphyra sp.) seaweed (nori)
A few varieties of foods and mushrooms are produced using a certain fermentation process so they too have a certain amount of active vitamin B12.
The plants in our food supply do not contain B12. However, the ones grown in experimental setting do actually provide in as they’re specifically cultivated in B-12 enriched water and soils using hydroponic processes.
Here’s the table to provide you more details in brief:
Credits: Jenny Smith
Vitamin B12 – Am I at a Risk for Vitamin B12 Deficiency?
Adults who’re above 50 with atrophic gastritis, i.e. their stomach is not making the required amount of acid, could have aB12 deficiency because it does not absorb well in their stomach. For such individuals, it’s recommended they must take B12 in their supply of Vitamins and Supplements, regardless of diet.
Individuals with less or no intake of animal foods or vegan diet (nuts, raw vegetables & fruits, etc.)
Vitamin B12 Deficiency – What are the signs?
- You feel sleepy all the time.
- Even a small grocery bag feels extremely heavy.
- You experience sudden sensations like someone in poking you with a pin or numbness in your body.
- You keep forgetting or misplacing things.
- You’ll feel dizziness.
- Your skin looks pale.
- You feel stressed for no reason.
- You feel constant heaviness above your eyelid.
Vitamin B12 – Other Major Deficiency Signs?
- Heavy feeling in limbs
- Muscle weakness
- Easy bruising
- Depression and Anxiety
- Hormonal Imbalances
- Constipation and Diarrhea
- Bleeding Gums
- Headache and Migraines
- Mood swings
- Skipped heartbeats
- Pain in palms
Vitamin B12 – What is the amount I must consume?
Credits: Jenny Smith
My Final Suggestions
Take a good care of your health and control it. This includes discussions on a regular basis with your physician. Consider taking vitamins and supplements suggested by them. You need not be tempted by fancy stuff based on advertisements suggested by manufacturers. Always go for the ones suggested by your physicians.
Jenny Smith is a Content Strategist who is currently working with Amazing Nutrition. Her passion for helping people in all aspects of Digital Marketing. A Writer by day and a reader by night is what she loves to be.