Vitamin B12, or cobalamin, is a water-soluble substance in various foods.
See the list of the top 10 bases of vitamin B12 for vegetarians then non-vegetarians.
Vitamin B12 is the largest then most complex vitamin known. It is involved in energy metabolism throughout the body. It is also involved in the metabolism of amino acids and fatty acids.
How is Vitamin B12 produced?
Vitamin B12 is not produced naturally. Plants, trees, animals, or fungi do not synthesise it. Only some bacteria produce it. Microorganisms such as bacteria and fungi produce vitamin B12.
Some studies claim that fungi do not produce vitamin B12, but only bacteria perform this function.
Top 10 Food bases of vitamin B12 for Vegetarians
- Soy products
- Cheese
- Milk and yoghurt
- Fortified cereals
- Eggs
- Yoghurt
- Whey powder
- Yeast extract
- Vegetables
- All fruits
Top 10 food bases of vitamin B12 for Non-Vegetarians
- Seafood
- Beef Liver
- Oysters
- Chicken
- Crab
- Salmon
- Fish
- Lamb
- Meat
- Shrimp
Causes of Vitamin B12 Deficiency
- Atrophic gastritis occurs due to damage to the stomach lining.
- Surgeries to remove parts of the stomach and intestines, including weight-loss surgery.
- Diseases such as Crohn’s, celiac, and bacterial or parasitic overgrowth.
- Excessive alcohol consumption.
- Immune system disorders.
- Long-term use of medications that cause heartburn.
Symptoms of Vitamin B12 Deficiency
A vitamin B12 deficiency in the body causes numerous health problems, both serious and minor. The most common indications of vitamin B12 deficiency remain listed below.
- Joint pain
- Muscle pain and weakness
- Constant fatigue
- Mood swings
- Heart problems
- Poor dental health
- Appetite problems
- Memory problems
- Dizziness
- Shortness of breath
Side Effects of Vitamin B12 Deficiency
Although there are various sources of vitamin B12, people often don’t get enough due to their lifestyle choices.
If vitamin B12 deficiency is not treated promptly, it can have serious health consequences, as listed below.
- Vitamin B12 deficiency can cause anaemia.
- Weakness and fatigue.
- Visual impairment.
- Depression, memory loss.
- Nerve problems.
- Muscle weakness.
- Increased fatigue.
Health Benefits of Vitamin B12
For these reasons, you need Vitamin B12
- Helps prevent cancer
- Improves brain health
- Reduces depression
- Improves heart health
- Strengthens the digestive system
- Regulates the nervous system
- Clears skin blemishes
- Increases energy levels
- Reduces the risk of neurodegenerative diseases
- Promotes healthy shock
Vitamin B12 intake according to age, gender, then health conditions
Adequate Intake
| Age | Male | Female | Pregnancy | Lactation |
| 0-6 months | 0.4 mcg | 0.4 mcg | ||
| 7-12 months | 0.5 mcg | 0.5 mcg | ||
| 1-3 years | 0.9 mcg | 0.9 mcg | ||
| 4-8 years | 1.2 mcg | 1.2 mcg | ||
| 9-13 years | 1.8 mcg | 1.8 mcg | ||
| 14-years | 2.4 mcg | 2.4 mcg | 2.6 mcg | 2.8 mcg |
This treatment replenishes vitamin B12 in the area of the body where it is lacking. Vitamin B12 tablets help restore its levels.
The general practitioner determines the treatment procedure based on the patient’s health and overall condition.
Vitamin B12 or folic acid lack can be treated in various ways depending on the patient’s health. Vitamin B12 deficiency is treated with injections or tablets.
Tips to increase Vitamin B12 Levels in the body
Since vitamin B12 is an essential nutrient for the body, we often don’t get enough due to dietary habits. Here are some tips for increasing vitamin B12 intake and choosing alternative sources.
- Increase your meat consumption.
- Incorporate eggs into your daily diet.
- Increase your dairy consumption.
- Start eating cereal for breakfast (especially for vegans).
- There are many vitamin B12 supplements. Consult your doctor about proper use and dosage.
- Try increasing your intake of organic and natural vitamin supplements.
Also Read: Medical Nutrition Therapy