Vitamin B12It is an essential water-soluble vitamin that is very important for normal brain function, plays an important role in the formation of red blood cells and DNA in your body, and also helps in fatty acid synthesis and energy production.
Vitamin B12 is the most complex structurally and is only naturally available in meat, otherwise you can get it in supplement form, and the body can store vitamin B12 for up to four years, but if you do not eat enough of it the body will be damaged, and it has an effect Especially on the nervous system and brain, according to the “Times of India” website.
How much vitamin B12 does the body need?
Vitamin B12 intake depends on various factors including age, eating habits, and health status of each person.
Depending on your age, here’s how much of this vitamin you should get each day:
1- 0-6 months: 0.4 mcg
2- 7-12 months: 0.5 mcg
3- From 1-3 years: 0.9 mcg
4- 4-8 years: 1.2 micrograms
5- From 9-13 years: 1.8 micrograms
6- 14-18 years: 2.4 micrograms
7- Above 18 years: 2.4 micrograms
8- Pregnant women: 2.6 micrograms per day and 2.8 micrograms in the case of breastfeeding.
How do you get vitamin B12 from your diet?
You can find vitamin B12 from animal sources such as dairy products, eggs, meat, fish and poultry.
For vegetarians, who do not eat meat, they can only get vitamin B12 in supplement form, or consult a nutritionist for foods that support this vitamin.
As for people who have difficulties absorbing this vitamin from food, such as the elderly and patients who suffer from pernicious anemia or who suffer from intestinal disorders, they can take this vitamin in the form of nutritional supplements to avoid its deficiency.
What are the symptoms of vitamin B12 deficiency?
1- Feeling of general weakness
2- Shortness of breath
3- Paleness or yellowing of the skin
4- Constipation and weight loss
5- Nerve problems and a feeling of muscle weakness
6- Difficulty walking, tingling in the hands and feet
7- Mental problems such as depression, confusion and memory loss.
Who are the people most at risk of vitamin B12 deficiency?
1- People who follow a vegetarian diet, because their diet completely excludes animal sources that primarily contain this vitamin.
2- The elderly due to the inability to absorb the vitamin from food.
3- People with pernicious anemia because their condition does not allow them to absorb vitamin B12 due to a lack of a protein called intrinsic factor (IF).
4- People with small intestine problems
5- Crohn’s disease patients