In the present era, a growing number of individuals are adopting a plant-based diet for its health benefits. While this dietary choice offers numerous advantages, there are certain nutritional gaps that can arise if appropriate supplements aren't taken. Among these vital nutrients, vitamin B12 stands out as particularly important. Insufficient intake of vitamin B12 can have significant repercussions on one's health.
What is Vitamin B12?
Vitamin B12, also known as cobalamin, is an indispensable
nutrient crucial for optimal bodily function. As a micronutrient, the body
requires it in small quantities. It is predominantly found in animal-derived
foods.
Vitamin B12 plays a pivotal role in red blood cell formation,
the proper functioning of brain and nerve cells, and maintaining a robust
immune system. This water-soluble vitamin dissolves in water and enters the
bloodstream. Excess amounts are expelled through urine.
The body's ability to store vitamin B12 in the liver over
several years makes deficiencies relatively rare. Nonetheless, vegetarians are
at risk due to its absence in plant foods, necessitating the use of
supplements.
Where can you get Vitamin B12 from?
Vitamin B12 is naturally found in animal foods. Good dietary
sources of vitamin B12 include:
- Poultry
- Red
meat
- Eggs
- Fish
- Enriched
soy milk
- Dairy
products like milk, cheese, yogurt
- Fortified
breakfast cereals
- Fortified
nutritional yeast
How much Vitamin B12 do you need?
The National Institute of Health suggests a daily
Recommended Dietary Allowance of 2.4 micrograms (mcg) for individuals aged 14
and above.
Pregnant and lactating women require slightly higher
amounts, with recommendations of 2.6 mcg and 2.8 mcg daily, respectively.
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| Vitamin B12, also known as cobalamin, is an indispensable nutrient crucial for optimal bodily function. (Image Courtesy- Unsplash) |
What happens when you do not take an adequate amount of
vitamin B12?
This leads to various deficiencies such as:
1. Anaemia- Inadequate vitamin B12 intake can result
in megaloblastic anaemia, characterized by enlarged red blood cells that hinder
their movement from bone marrow to the bloodstream. Symptoms include fatigue,
weakness, pale skin, and shortness of breath.
2. Neurological Effects- Vitamin B12 is crucial for
the myelin sheath that covers nerve cells. Deficiency can lead to altered
movement, imbalance, and an increased risk of falling.
3. Cognitive Impact- Memory and concentration can be
compromised, leading to "brain fog."
4. Bone Health- Low vitamin B12 levels can contribute
to reduced bone mineral density, making bones fragile and susceptible to
osteoporosis.
Additional symptoms of vitamin B12 deficiency include
confusion, depressive manifestations, and potential vision impairment. While
certain studies have suggested a potential link between vitamin B12 deficiency
and an increased risk of COVID-19 among older patients, it's important to note
that these studies have not yet undergone peer review.
Who can be at a risk of vitamin B12 deficiency?
- People
avoiding animal products
Individuals who adhere to a
stringent plant-based diet face the potential of developing a deficiency in
vitamin B12 due to its natural presence primarily in animal-derived products.
- Elderly
people
Gastritis primarily impacts the
elderly population, leading to a situation where the body loses its ability to
effectively absorb the naturally occurring vitamin B12 from food sources.
- People
with certain digestive disorders
Digestive disorders such as
inflammatory bowel disease, Celiac disease, and Crohn's disease diminish the
body's ability to absorb vitamin B12, leading to a deficiency in this essential
nutrient.
- People
who had undergone gastrointestinal surgery
Surgical procedures such as
weight loss surgery or stomach resection can disrupt the effective absorption
of vitamin B12 from the diet.
- Pregnant
and lactating women
Vitamin B12 can be transferred
from a mother to her baby through breast milk. Babies who are exclusively
breastfed by mothers adhering to a plant-based diet could potentially
experience a deficiency in vitamin B12. Insufficient vitamin B12 levels may
contribute to growth and developmental delays in the baby.
- People
with chronic alcoholism
In this state, the body's capacity to effectively absorb
vitamin B12 from the diet becomes difficult.
How to overcome vitamin B12 deficiency?
Animal-derived foods are an option for consumption, while
individuals adhering to a vegetarian diet can opt for vitamin B12-fortified
cereals. Additionally, considering vitamin B12 supplements under the guidance
of a medical professional is also recommended.
Are there any side-effects of vitamin B12?
Vitamin B12, a water-soluble vitamin, is typically excreted
through urine once the body has utilized the necessary quantity. While excess
consumption of vitamin B12 from dietary sources generally doesn't result in
noticeable adverse effects, it's recommended to seek medical advice before
initiating a regimen of high-dose vitamin B12 supplements.
When do you need a vitamin B12 test?
If you have concerns about being deficient in vitamin B12,
it's wise to consult a doctor and arrange for a blood test. Testing for vitamin
B12 levels is a standard procedure and can be performed at a reputable
laboratory. The accepted normal range is 211 to 911 pg/mL, applicable
regardless of age or gender.
Hence, for those on a plant-based diet or with absorption
issues, vitamin B12 supplements offer a convenient means to boost intake. As a
water-soluble essential nutrient, vitamin B12 contributes to preventing
anaemia, supporting the nervous system, and maintaining bone health. While
animal foods provide sufficient B12, supplements bridge the gap for specific
dietary needs or absorption challenges.
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