Boost Your Energy and Fight Fatigue with Vitamin B12

Introduction

Vitamin B12 is also called Cobalamin, and it is one of the B group of vitamins that are all water-soluble in nature. 

We do not have the machinery to synthesize it and hence need to derive it from a well-balanced diet. 

The sources of the vitamin include all animal-based products. 

Hence, vegans may develop deficiency. 

If you are vegetarian, you could get it from milk, yogurt, or eggs. 

It is absorbed by the intestinal lining, and hence if you have issues like Crohn’s disease or related surgery, have pernicious anemia, or are a heavy drinker, then you may not get the vitamin even if you consume it in the right amounts.  

Vitamin B12 Deficiency Symptoms

Deficiency of B12 can cause very common-looking symptoms, which may be mistaken for general weakness or tiredness. 

You may notice a smooth tongue and have gut-related issues like bloating, diarrhea, loss of appetite, and passing gas. 

The other possibilities include nervous disorders like tingling, not being able to walk in a straight line, memory loss, behavioral changes, heart issues, etc. 

Vitamin B12 Absorption in the Body

This important vitamin is absorbed in the ileus part of the intestine. But the process begins in the stomach and ends in the intestine. 

Vitamin B12 Dosage for Adults

The table below will give you the amounts you need every day. You will also notice that the requirement is higher in pregnant or breastfeeding women because they require immense reserves of nutrients to maintain a pregnancy till term, and afterward. 

Vitamin B12 Deficiency Treatment Options

Severe deficiencies need to be treated right away with Vitamin B12 injections. 

You may also be required to take oral supplements. 

Older individuals can supplement with a B-complex vitamin tablet orally, every day and it is a very safe way to get your vitamins. 

Vitamin B12 Foods for Vegans

Getting the recommended dosage daily is not very tricky if you are vegan. 

You can include fortified grains and cereals, and nutritional yeast in your diet, every day. 

It gives great umami to the dish you prepare, and two tablespoons every day should be more than sufficient. 

Symptoms of Vitamin B12 Overdose

The symptoms of excessive Vitamin B12 are very similar to the symptoms exhibited if you are deficient. 

This means you may have nervous issues like tingling, and gut-related issues like diarrhea, vomiting, nausea, or even raging headaches. 

Your kidneys may get affected, if you have a history of kidney disease. 

High levels of B12 may also be seen in diabetic individuals or with people who have leukemia. 

Conclusion

Vitamin B12 is a very crucial vitamin responsible for the proper functioning of red blood cells, the nervous system, or our gut. Deficiency can be dangerous and can cause dizziness, neuropathy, poor balance, and memory issues. Interestingly, even though Vitamin B12 is a water-soluble vitamin, it is possible to overdose on it. This means that reserves are maintained in our body for up to 5 years, and are not necessarily excreted via urine, unlike other water-soluble vitamins. Ensure that you get your vitamins from a balanced diet, and do NOT rely on supplements.