Do you also feel tired all the time? Feeling like you have no energy? One reason for these things could be that your body is not getting enough vitamin B12. Vitamin B12 is essential for our health, but it is a nutrient that we sometimes forget about. So today we will talk about this vitamin B12, what it does for our body, what happens if it is deficient, and how to get it.
What exactly is vitamin B12? Why is it important to us?
Simply put, vitamin B12 is a water-soluble vitamin that helps with many important functions in our body. Think of our body as a big factory. This factory cannot function properly without vitamin B12.
Mainly, this is important for our body for the following reasons:
- To make red blood cells: These red blood cells carry oxygen throughout our bodies. Vitamin B12 is essential for their proper production. If this is deficient, red blood cell production can be impaired, leading to conditions like anemia.
- For nervous system health: Vitamin B12 is essential for the proper functioning of the nervous system, which carries messages from our brain to the rest of the body. It helps maintain the protective covering (myelin sheath) around the nerves.
- For DNA production: Vitamin B12 is an essential factor in the production of the genetic information in our body's cells, that is, DNA (Deoxyribonucleic Acid) .
The most important thing is that our bodies cannot make vitamin B12 on their own. We must get it from food or, if necessary, from supplements. Although our liver can store vitamin B12 for about 5 years, if we do not continue to consume it from food, that store can become depleted and a deficiency can occur.
How much vitamin B12 do we need per day?
This varies from person to person. The amount you need depends on factors like your age, eating habits, medical conditions, and medications you take. Here are the recommended daily amounts (in micrograms - mcg):
| Age group | Daily requirement (mcg) |
|---|---|
| Babies up to 6 months | 0.4 mcg |
| Babies 7 - 12 months | 0.5 mcg |
| Children 1 - 3 years old | 0.9 mcg |
| Children 4 - 8 years old | 1.2 mcg |
| Children 9 - 13 years old | 1.8 mcg |
| Young people aged 14 - 18 | 2.4 mcg |
| Adults | 2.4 mcg |
| Pregnant mothers | 2.6 mcg |
| Nursing mothers | 2.8 mcg |
What foods can you get vitamin B12 from?
Vitamin B12 is naturally found in animal foods, such as meat, fish, poultry, eggs, and dairy products (milk, cheese, yogurt).
People who eat only vegetarian or vegan diets are at higher risk of developing vitamin B12 deficiency.
Because plant foods do not naturally contain vitamin B12. If you are a vegetarian, you can meet this requirement by consuming enough eggs and dairy foods. But if you are a vegan, you should consider foods that have vitamin B12 added to them (fortified foods). For example, some cereals and soy milk have vitamin B12 added to them. You can find out if a food has been fortified by looking at the Nutrition Facts label.
Causes and risk factors for vitamin B12 deficiency
As we age, our body's ability to absorb vitamin B12 from food may decrease. In addition, there are several other factors that can contribute to a B12 deficiency.
- Stomach surgery: Weight loss surgery or surgery to remove part of the stomach can impair B12 absorption.
- Digestive system diseases: Atrophic gastritis , pernicious anemia (in which the body cannot produce a special protein that helps the body absorb B12), and diseases that affect the small intestine, such as Crohn's disease and Celiac disease .
- Excessive alcohol consumption: Alcohol impairs nutrient absorption.
- Certain medications: Some medications can interfere with the absorption of vitamin B12 when used long-term. Examples:
- Some medications used for gastritis - especially Proton Pump Inhibitors (PPIs) .
- Metformin is a drug used for diabetes.
- Immune system diseases: Conditions like Graves' disease or Lupus .
- Diet: As mentioned earlier, this risk is higher for those who follow a strict vegan diet.
- Vitamin B12 is an essential nutrient for the health of our red blood cells, nervous system, and DNA.
- Our bodies cannot make B12, so we must get it from animal foods like meat, fish, eggs, and dairy products.
- Aging, certain medical conditions, certain medications, and strict vegan diets can cause B12 deficiency.
- If you experience symptoms like extreme fatigue, numbness in your limbs, or memory loss, pay attention to them.
- If you suspect you have a B12 deficiency, don't guess, see your doctor immediately for advice.
Important: If you are taking this medication, never stop taking it without consulting your doctor. If you suspect you have a B12 deficiency, tell your doctor. He or she will take the necessary steps.
What are the symptoms of B12 deficiency?
Symptoms of B12 deficiency can develop gradually, or they can come on suddenly. These symptoms are not the same for everyone. The table below can help explain this further.
| Type of symptom | Common features seen |
|---|---|
| Common features | Extreme tiredness, lethargy, pale or yellow skin, difficulty breathing, dizziness. |
| Characteristics related to the nervous system | Numbness or tingling in the limbs, difficulty walking, loss of balance, vision impairment. |
| Mental characteristics | Memory loss, confusion, mood swings, depression. |
| Other features | Swollen, red, and smooth tongue ( glossitis ), mouth sores, loss of appetite, and weight loss. |
If you have these symptoms, don't assume that it's because of a B12 deficiency. However, it's not a good idea to ignore them either. The best thing to do is to see your doctor and talk about it. He or she can check your B12 levels with a simple blood test and prescribe appropriate treatment if necessary. Treatment may include pills or B12 injections.
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