1. Be Your Best With B12
Vitamin B12, also known as cobalamin, is an essential nutrient. It's responsible for healthy blood and healthy brain function and nervous system function. Lack of vitamin B12 could cause macrocytic anemia which affects the red blood cells ability to carry oxygen. Vitamin B12 benefits include having a calming effect on the body.
2. Get B12 From Food First
Sometimes supplements are necessary, but it's always preferable to get vitamins and other nutrients from food sources first. Meat, fish, eggs and dairy are all good sources of vitamin B12. Eat a variety of foods that contain vitamin B12 to ensure that you get enough of this important nutrient. Fortunately, the current daily recommendation is easy to meet. The current U.S. Recommended Dietary Allowance is 2.4 mcg. 2 cups of milk contains a day's supply of vitamin B12. You'll get over half your daily recommendation of vitamin B12 from just 4 ounces of salmon. Add salmon to your lunch salad or eat it alone at dinner.
3. Detecting Deficiencies of Vitamin B12
Vitamin B12 deficiencies can cause several types of irreversible damage. However, this damage usually occurs only if the body has a huge deficiency of vitamin B12. If your levels are slightly lower than normal, you may experience fatigue and depression. Poor short term and long term memory may also be consequences of vitamin B12 deficiencies.
4. Health Risks of Vitamin B12 Deficiencies
Anemia can occur in individuals who don't get enough vitamin B12 and pernicious anemia can occur in individuals who can't absorb vitamin B12 from their digestive tract. Your body stores vitamin B12 for several years before coming deficient. Vegetarians or vegans are also at risk for vitamin B12 deficiency. This deficiency could be avoided easily with proper meal planning, while still maintaining a vegan diet. Several plant milks, such as soy milk, contain added vitamin B12. Not every soy milk contains fortified vitamin B12, so read labels first. Sometimes fortified soy milk products can be difficult to find.
5. Get Vitamin B12 From Supplementation
Vitamin B12 usually is contained in most multivitamins. You can also opt for a B-complex supplement that will contain a high dose of vitamin B12. Nutritional yeast is a good vegetarian source of vitamin B12. Pregnant women or women who might become pregnant need sufficient vitamin B12 as well.
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