Wellhealthorganic Vitamin B12
Vitamin B12 is a very important micronutrient that contributes to the production of red blood cells and brain function. So what is vitamin B12? What roles do they play in the body? How to supplement vitamin B12 effectively? Let’s find out now.
What is Vitamin B12?
Vitamin B12 (cobalamin) is a water-soluble substance that contributes to the formation of red blood cells, nerve function, cell metabolism and DNA production. It is known that vitamin B12 can be stored for several years, so vitamin B12 deficiency is very rare.
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What does Vitamin B12 do?
Supports red blood cell formation and prevents anemia
Vitamin B12 has the ability to reduce the risk of anemia, fight fatigue and exhaustion. Vitamin B12 contributes to blood circulation everywhere in the body.
People with low vitamin B12 levels are susceptible to a red blood cell disorder, causing them to become larger, hindering their ability to move and provide oxygen to all organs in the body.
Improve cardiovascular health
People with vitamin B12 deficiency often have increased levels of the amino acid homocysteine in their blood, thereby having a high risk of cardiovascular disease. Studies show that vitamin B12 has the effect of limiting homocysteine levels, effectively reducing the incidence of heart disease.
Help strengthen bones
Studies have proven that most people with osteoporosis, especially women, are found to be deficient in vitamin B12. This leads to loss of mineral content in the bones, making them more brittle and at a higher risk of osteoporosis.
Reduces the risk of macular degeneration
Vitamin B12 has the effect of enhancing vision and preventing homocysteine – an amino acid in the blood that is a common cause of macular degeneration in the elderly.
Beneficial for fetal development
Vitamin B12 is an extremely necessary nutrient for the promotion and development of the fetus. Vitamin B12 supports the fetus’s nervous system in a comprehensive way, preventing congenital neural tube defects. If the pregnant mother’s vitamin B12 concentration is less than 250mg/dL, there is a high possibility of premature birth.
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Support for energy enhancement
Vitamin B12 helps convert carbohydrates in foods into sugar to supplement the body. From there, it helps the body receive enough energy for daily activities.
Supports the brain to function normally
Vitamin B12 deficiency can easily affect memory, especially in the elderly. Vitamin B12 has the function of limiting brain atrophy, meaning that if nerve cells are lost, there is a possibility of dementia or intellectual decline.
Many studies have shown that adequate vitamin B12 supplementation can effectively help improve the brain.
Prevention and treatment of depression
Vitamin B12 can also synthesize and metabolize serotonin – a very important substance in stabilizing human mood. Therefore, if you are deficient in vitamin B12, serotonin will decrease and cause a depressed mood.
In a study of depressed subjects with extremely low vitamin B12 levels, it was shown that when they were given antidepressants and vitamin B12, their depression improved better than subjects who received treatment alone. with antidepressants.
Instructions on how to use vitamin B12
Vitamin B12 dosage
Depending on age, health conditions, eating habits and medications, each person will have a different dose of vitamin B12 supplementation. The following are some references from the United States Centers for Disease Control and Prevention (U.S. CDC).
Accordingly:
- Newborns up to 6 months old: 0.4 mcg
- Children 7-12 months old: 0.5 mcg
- Children 1-3 years old: 0.9 mcg
- Children 4-8 years old: 1.2 mcg
- Children 9 to 13 years old: 1.8 mcg
- From 14-18 years old and adults: 2.4 mcg (2.6 mcg/day in case of pregnancy and 2.8 mcg/day when breastfeeding).
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How to take vitamin B12 safely and effectively
Vitamin B12 is often found in foods, so when absorbing it, the body will be provided with an adequate amount of vitamin B12 every day.
However, there will still be some cases of vitamin B12 deficiency such as vegetarians, people who have difficulty absorbing vitamin B12, etc. In these cases, the best way is to supplement vitamin B12. by mouth, by injection for those with severe deficiency and when prescribed by a doctor.
Side effects of vitamin B12
If used in the correct dosage, vitamin B12 will be very safe for the body. Accordingly, the daily amount of vitamin B12 for adults is 2.4 micrograms. If slightly exceeded, the excess amount will be eliminated through urine.
However, in cases of using extremely high doses of Vitamin B12, it will still cause some common side effects such as:
- Dizzy
- Headache
- Tired
- Nausea
- Vomit
Suggested foods high in vitamin B12
The richest source of vitamin B12 is from the liver of animals such as beef, pork, etc. Some foods such as fish, poultry, and pork also have a lot of vitamin B12.
In addition, eggs, cereals or seafood, etc. can also provide a moderate amount for the body.
As for children, they often have difficulty absorbing the above foods. Therefore, formula milk is the solution to help provide not only vitamin B12 but also many other nutrients. In addition, adults can also use these powdered milk well.
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Some notes when using vitamin B12
- People who are often deficient in vitamin B12 include: vegetarians, people with gastrointestinal inflammation, the elderly, and part of the stomach or small intestine removed.
- People with cancer should absolutely not use vitamin B12 or people who are allergic to vitamin B12.
- People should pay attention to the process of processing foods and avoid using them at too high a temperature because it will cause them to change and lose the nutrients inside.
- Taking vitamin B12 as a medicine leads to some side effects such as headaches, nausea, joint pain… so it is best to still supplement vitamin B12 orally, unless prescribed by a doctor.
Thereby, we can see that vitamin B12 is of great importance to the human body. Therefore, everyone should pay attention to supplement fully to improve the health of themselves and their whole family.
