Vitamin B12 is essential for some of the body’s most important functions, such as the formation of red blood cells (erythrocytes), DNA synthesis, nerve function, and maintaining cognitive function. Doctors do not usually test the level of vitamin B12, so vitamin B12 deficiency can go unnoticed. Over time, vitamin B12 deficiency can cause anemia, and nerve damage and can even affect memory and reasoning.
What is the recommended amount of vitamin B12?
Vitamin B12 deficiency can be prevented
However, vitamin B12 deficiency can be easily avoided. At least this is what Stacey Nelson, nutrition specialist at the Massachusetts General Hospital, affiliated with Harvard University, says: “It is important to recognize the danger and take the necessary measures to avoid the development of vitamin B12 deficiency”.
How does vitamin B12 work?
Vitamin B12 is a water-soluble vitamin found naturally in animal products. It is also found in certain fortified foods, food supplements and medicines.
When you eat meat, fish, eggs, or dairy products, vitamin B12 is released from food proteins by hydrochloric acid and enzymes in the stomach. On the other hand, the synthetic Vitamin B12 added to fortified foods is already in this released (free) form. Once released, vitamin B12 combines with intrinsic factor – a substance secreted by stomach cells – which allows it to be absorbed in the small intestine.
What is the recommended amount of vitamin B12?
The recommended daily dose of vitamin B12 is 2.4 micrograms for most adults – people over 14 years of age. There are also categories of people who need a slightly higher dose:
- Pregnant women – 2.6 micrograms
- Lauze and lactating women – 2.8 micrograms
- Symptoms of vitamin B12 deficiency
The human body stores vitamin B12 in the liver for many years, so low levels are rare. The decrease in the level of vitamin B12 is more common in the elderly, people infected with HIV and vegans.
If you have some of the symptoms below and, especially, if you have a low number of erythrocytes, you should consult your doctor to test your vitamin B12 level.
Vitamin B12 deficiency can go unnoticed because many of the symptoms – fatigue, weakness, constipation, loss of appetite and weight loss – are similar to the symptoms of minor diseases or chronic conditions.
Other symptoms of B12 deficiency, such as numbness and tingling in the hands and feet, are also common in people with diabetes and herniated cervical discs.
They are at increased risk of vitamin B12 deficiency:
- People who are 50 years or older. As we age, stomach cells become less efficient and secrete less hydrochloric acid, which means they absorb less vitamin B12. People over 50 should get the recommended daily dose by eating foods fortified with vitamin B12 or taking a vitamin B12 supplement. Supplementation with 25-100 micrograms per day has proven useful in maintaining vitamin B12 levels in the elderly, say Mayo Clinic experts.
- People suffering from gastrointestinal diseases, such as celiac disease or Crohn’s disease, or who have undergone stomach reduction surgery. These people can secrete too little hydrochloric acid or intrinsic factor to absorb the necessary amount of vitamin B12.
- Vegan people. If you have given up all animal products, you should consider using fortified cereals or taking a vitamin B12 supplement. It is especially important that vegan pregnant women and those who are breastfeeding talk to their gynecologist about the adequate intake of vitamin B12 for both their health and that of the child. Babies who don’t get enough vitamin B12 can develop a deficiency and suffer permanent neurological damage.
- People taking certain medications. Two types of medications for gastric ulcers and reflux—proton pump inhibitors, such as omeprazole and lansoprazole, and H2 blockers such as cimetidine, famotidine, and ranitidine—inhibit the release of the amount of stomach acid needed to release vitamin B12 from food.
- People with pernicious anemia. This autoimmune condition deregulates the ability of the stomach to produce intrinsic factors, for the absorption of vitamin B12.
Vitamin B12 deficiency can be prevented!
If you are among the categories of people at risk of developing vitamin B12 deficiency, you can consider the following protective measures:
- Food supplements. Talk to the nutritionist about taking vitamin B12 supplements!
- Fortified foods. Many breakfast cereals and soy products are fortified with B12
- Toothpaste fortified with vitamin B12. Sante toothpaste releases vitamin B12 into the blood through the mucous membranes in the oral cavity
- Injectable preparations. If you have undergone stomach surgery to reduce weight or have pernicious anemia, celiac disease, or Crohn’s disease, you may be recommended vitamin B12 injections
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