Nutrient deficiencies develop when the body's level of a vitamin or mineral becomes so low that it can't keep up with the normal functions that the specific nutrient helps with. Deficiency can result from inadequate amounts of the vitamin or mineral in the diet or sometimes from an illness or other malfunction with absorption or use of the nutrient. A vitamin B12 deficiency occurs in two main categories of people: vegans and the elderly. But it's also easy to prevent or cure.
What's Vitamin B12?
Vitamin B12 is an essential water-soluble nutrient required by the body. It helps the body to create all new cells, since it assists with DNA production. Vitamin B12 is key for making new nerve cells and blood cells, thus making it crucial for a healthy body. People over age 14 need an average of 2.4 micrograms of vitamin B12 per day. Older adults and pregnant and lactating women need 2.6 to 2.8 micrograms.
Which Foods Have Vitamin B12?
Vitamin B12 comes from foods that originate from animals. It cannot be found in any plant-based foods. It is bound to the various proteins in animal foods and then released in the stomach by acid. This is why vegans, who don't eat any animal-based foods, are especially vulnerable to a vitamin B12 deficiency. The human body can store this vitamin, though, meaning that a small amount of B12 from food usually protects against any risk of deficiency. People can easily get enough vitamin B12 from a balanced diet that includes beef, chicken, milk, eggs, fish and cheese.
Why Vegans Are at Risk
Vegans are at risk of developing a vitamin B12 deficiency since they don't eat any animal-based products. They must get the needed vitamin B12 from supplements. Sometimes vegetarians may develop a deficiency when they don't eat any animal-based foods for a period of time. This type of deficiency can be avoided if they eat any animal foods, such as milk or eggs, at least once per week.
Supplementation Works
Vitamin B12 supplements can cure and prevent most deficiencies. Pick a supplement that provides 100% of the Recommended Daily Amount. Sometimes elderly people may need higher amounts to prevent a deficiency. About a third of older adults have trouble absorbing vitamin B12 from food, so a supplement is crucial for them. Supplements of vitamin B12 can have just this nutrient alone or be part of a multivitamin or B-complex supplement. Since vitamin B12 is water soluble, there is little risk of taking too much and causing toxicity to occur. But don't waste your money by buying super-high-dosage supplements. The kidneys filter whatever amount they can't use at that time, meaning the extra vitamin ends up leaving the body when you urinate.
Symptoms To Look For
If you think you are not getting or utilizing enough vitamin B12 from your diet, check for these symptoms: muscle weakness, shakiness, vision changes, incontinence and low blood pressure. Some other neurologic and psychiatric symptoms, like dementia or mood disorders, may be noticeable, too. Your physician can also screen for types of anemia that may be caused by a vitamin B12 deficiency.
References
- "Understanding Nutrition"; Elanor Noss Whitney, Sharon Rady Rolfes; 2010
- "The Natural Pharmacy"; Alan R. Gaby and the Healthnotess Medical Team; 2006
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