The Office of Dietary Supplements states vitamin B-12 is a nutrient critical in the development of red blood cells and nerve function in the human body. Iron is also crucial in the creation of red blood cells, more specifically hemoglobin, which is responsible for the transportation of oxygen in the blood.
Sources
According to the American Dietetic Association, milk and dairy foods, along with meat, poultry, eggs and fish, are all good sources of vitamin B-12. It recommends red meat, fish, poultry, eggs, kale, spinach, beans, fortified cereals and breads as excellent sources of iron.
Recommended Intake
The American Dietetic Association recommends adult males take in 8 mg of iron per day, while adolescent males should aim for 11 mg. Due to menstruation, females have slightly higher recommended amounts. Females 14 to 18 should take in 15 mg, and adult women up to 50 should consume 18 mg per day. Women over 50, like their male counterparts, should aim for 8 mg per day.
In regard to vitamin B-12, the Office of Dietary Supplements recommends adults and teens aim for 2.4 micrograms of B-12 per day. Pregnant women, including teens, should shoot for 2.6 and breastfeeding moms for 2. 8 per day.
Anemia
The Mayo Clinic identifies iron-deficiency and vitamin-deficiency anemia as two of the most common types of anemia. Factors that contribute to anemia are poor diet, menstruation, pregnancy, chronic diseases, genetics and intestinal disorders. Symptoms of anemia include fatigue, weakness, impaired cognition, nerve damage and even death. Because the food sources of B-12 and iron overlap, it is possible a person could be deficient in both.
Absorption
There are some individuals who cannot properly absorb iron and B-12, therefore leading to deficiency. Additionally, there are several extrinsic factors that can directly affect the absorption of B-12 and iron. Coffee and tea can impair the absorption of iron and B-12. Alcohol impairs the absorption of the B vitamins, as do antacids, contraceptives, laxatives and antibiotics.
As for iron, there are two types, heme and nonheme. Heme iron is the type found in animal food sources, and is more readily absorbed by the body. The nonheme form is found in the plant-based sources, but is not as easily absorbed by the body. Ingesting the nonheme sources with foods rich in vitamin C or heme sources does improve the absorption rate. However, calcium, soybean proteins and polyphenols in legumes and whole grains decrease that rate of absorption.
Considerations
According to the Office of Dietary Supplements, little iron is excreted from the body, therefore, taking too much can lead to iron toxicity. Iron is stored in the organs of the body, and if too much is present, it can lead to problems in those same organs. Therefore, you should always consult your physician before making any changes, including supplements, to your diet.
Member Comments