Vitamin B12 is needed by the body for several different reasons. To increase their vitamin B12, even vegetarians have a great range of foods at their disposal.
Another term for vitamin B12 is cobellamin, a water-soluble vitamin required for many bodily functions. Maintenance of healthy brain cells, DNA synthesis, and red blood cell production all depend on it. Our bodies cannot produce vitamin B12 on their own, hence we need on food or supplements. Those who like eating eggs or fish can get their advised daily dosage of vitamin B12. In the end, it is mostly contained in foods taken from animals, including meat, eggs, and dairy. There are choices available also for vegans and vegetarians. Whether or not you eat meat, there are sensible ways to increase the vitamin B12 content in your body.
Why is vitamin B12 essential?
Many necessary actions depend on vitamin B12.
1.One forms red blood cells.
It determines red blood cell development, which is in charge of distributing oxygen all across the body. “Anemia, a condition that can make you feel weak and tired, can result from a vitamin B12 deficiency,” internal medicine specialist Dr. Brij Vallabh Sharma notes.
2. Combining DNA
Every cell has a genetic element known as deoxyribonucleic acid, or DNA; correct development of every cell depends on vitamin B12. Lack of enough B12 could impede activities of cell division and repair. The UK National Health Service advises persons between the ages of 19 and 64 to get roughly 1.5 micrograms of vitamin B daily.
3. Maintaining the nerve system
Vitamin B12 is essential for the covering that shields nerve fibers—the myelin sheath. Lack of vitamin B12 can lead to neurological disorders including cognitive loss, tingling, and numbness.
4. Energy’s production
One of the primary fuels the body uses, glucose is generated in part by vitamin B12. “Lethargy and lowered stamina can result from a lack of this vitamin,” the physician says.
How one might increase vitamin B12 levels?
If you are weak and show symptoms of a vitamin B12 deficit—such as tingling in the hands and feet, memory loss, and numbness—you should take more vitamin B12. Here are a few guidelines:
1. Eat foods from animals.
The US National Institutes of Health say red meat, poultry, and eggs all contain vitamin B12. Regular consumption of these foods can thus help to preserve suitable B12 levels.
2. Eat organs’ meat.
Among the most plentiful suppliers of vitamin B12 are lamb liver and kidneys. The U.S. Department of Agriculture states that one hundred grammes of lamb liver offers 3571 percent of the daily value for vitamin B12.
3. Add fish and shellife.
Shellfish like clams and crabs, as well as fish likes salmon, trout, and tuna, are all good sources of B12,” Dr. Sharma says. According to the USDA, 178 grams of cooked salmon have 208% of the dietary intake (DV) of vitamin B12.
4. Consume dairy products
Should you prefer not meat or fish, you can consume milk, cheese, and yogurt. Eating them in your diet can help you to keep appropriate B12 levels since they are also really good sources of B12.
5. Eat food strengthened with vitamins.
Foods ranging from fruits to cereals to veggies lack vitamin B12. Those who follow a vegan, vegetarian, or non-animal product diet should so pick foods high in vitamin B12. “They can include breakfast cereals together with plant-based milk into their daily diet,” recommends the doctor.
You can have vitamin B12 supplements Image credit
6. Eat dietary yeast.
Nutritional yeast is a good option for vegans since vitamin B12 is sometimes added to it. One tablespoon of enhanced nutritional yeast contains 2.4 mcg of vitamin B12, according the US National Institutes of Health. It can be sprinkled on dishes like popcorn or used as a season in cooking.
7. Get B12 pills.
Oral supplements or multivitamins including B12 will simply help to prevent B12 shortage. Older persons or those with poor absorption especially should pay attention to this. According to the National Health Service of the United Kingdom, vitamin B12 pills should be used safely in daily dosages no more than 2 mg.
8.Eight consider B12 injections.
Dr. Sharma says “there can be cases of severe deficiency or malabsorption, such as in pernicious anemia.” In these situations doctors provide B12 injections to quickly raise levels.
9. Look at how your digestive system is performing.
To absorb vitamin B12 the digestive system has to be strong and in good condition. Treating diseases like Crohn’s disease, gastritis, or other gastrointestinal problems will thus improve the absorption of vitamin B12 by your body.
10. Avoid meals possibly incompatible with vitamin B12.
The expert claims that drinking too much alcohol may damage the stomach lining and reduce the synthesis of intrinsic factor, a protein needed for the vitamin B12 absorption. Also consider your fiber intake; too much of it may bind with vitamin B12 and reduce the gut’s capacity to absorb it.
Although daily intake of vitamin B12 is ideal, the body can still retain sufficient amounts even if intake fluctuates significantly daily since it is stored in the liver. Whether from food or tablets, routinely eating vitamin B12 ensures that you get the daily intake needed and maintains your health.
