B12 is an essential nutrient. It plays an important role in nervous system maintenance, DNA synthesis, and red blood cell formation. A deficiency can cause symptoms such as numbness, tingling, weakness, and fatigue.
The vitamin is commonly found in animal products such as dairy, meat, poultry, fish, and eggs. Therefore, vegans and vegetarians often run the risk of a deficiency. This article will review how you can make sure you get enough B12 so you don’t become deficient.
B12 Benefits
- Helps with red blood cell formation to prevent anemia
- May prevent birth defects when taken in the early stages of pregnancy
- May improve bone health and prevent osteoporosis
- May reduce the risk of macular degeneration
- May improve mood and reduce symptoms of depression
- May improve cognitive function by preventing the loss of neurons
- May improve energy levels
- May improve heart health by decreasing homocysteine levels in the body
- Supports healthy hair, skin, and nails
What are the Causes of a B12 Deficiency?
- A Diet That Lacks B12: Vegans, vegetarians, and people on low-carb and low-calorie diets may not be getting enough B12 in their diets.
- Malabsorption: Some people may be unable to absorb B12 due to health conditions such as Crohn’s disease, ulcerative colitis, pernicious anemia, and more
- Medications: Medications like proton-pump inhibitors which are taken for acid reflux and metformin which is prescribed for diabetes can interfere with B12 absorption.
How to Prevent a B12 Deficiency
- Eat a B12 Rich Diet: Eat foods that are rich in B12 such as beef liver, clams, salmon, beef, fortified cereal, and dairy products. It is recommended that a person gets 2.4 mcg of B12 per day.
- Take a Supplement: If you don’t get enough B12 in your diet, you may consider taking a supplement.
- Get Tested for a Deficiency: if you are experiencing symptoms such as fatigue, weakness, numbness, or tingling, consider going to the doctor to get tested for the deficiency. A medical professional will recommend improvements you can make to improve your health.
- Consider Getting a B12 Vitamin Shot: A vitamin shot is recommended in cases of severe deficiency. The vitamin is administered directly to your muscle eliminating the need for it to be absorbed by the digestive system. It offers immediate relief of symptoms.
- Address Underlying Health Conditions: If the deficiency is linked to health conditions like Crohn’s disease, anemia, etc. address them at their root to avoid further deficiencies.
B12 provides a wide range of benefits. If you don’t get enough in your diet, you may be dealing with a deficiency. The right diet and supplements will ensure you are getting the proper amount of B12 every day. What will you be doing to boost your intake?
