If you follow a Vegans or vegetarian diet, making sure you’re getting enough vitamin B12 is vital. This organic compound plays many important roles in the body, from making DNA to maintaining the health of your nerves and blood cells. If you don’t get enough vitamin B12, or have a vitamin B12 deficiency, you may be low on energy and end up feeling weak, depressed and confused, among other symptoms.
If you’ve been dealing with some of the issues mentioned above and suspect a vitamin B12 deficiency, based on a recent Reddit thread, supplementation does indeed help. People also emphasized the importance of regular bloodwork and checks into MTHFR status. The latter is a gene mutation that can make it harder for your body to metabolize B12 correctly.
To find out more about who should consider vitamin B12 supplements, along with their benefits and risks, we did the research. Just make sure you talk with your doctor first before trying any supplements.
Vitamin B12 contains cobalt, hence its name, cobalamin. It’s a water-soluble vitamin your body uses to create red blood cells and DNA. It also helps develop your central nervous system. Your central nervous system is like your body’s mail delivery system, carrying messages from your nerves to your brain, where your brain responds. Moreover, the vitamin helps your hair, nails and skin remain healthy.
You can find B12 in four chemical compounds: methylcobalamin, hydroxocobalamin, adenosylcobalamin and cyanocobalamin. Methylcobalamin and adenosylcobalamin are in meat and dairy products. You might have to take a vitamin B12 supplement to avoid a B12 deficiency if you’re a vegan or vegetarian. Cyanocobalamin is the synthetic form of vitamin B12, broken down into methylcobalamin and adenosylcobalamin in supplements.
Meanwhile, if you have a vitamin B12 deficiency, you might require a shot or IV drip. This is where hydroxocobalamin comes into play. It is a manufactured version of the vitamin used to treat deficiencies.
2. Boosts energy levels
2. Neurological issues
A lack of vitamin B12 in your body could result in neurological issues. Some of the symptoms include:
- Memory loss
- Vision problems
- Ataxia, a condition where you lose physical coordination
- Damage to the central nervous system, especially in your legs
Your body needs vitamin B12 to help support your central nervous system. Without it, your nerves might have trouble sending signals to your brain, particularly in your fingers or toes. Over time, it could lead to nerve damage if left untreated.
3. Long-term health risks
Many symptoms of vitamin B12 deficiencies could mimic other illnesses, making it hard to identify. If left untreated it could lead to more serious health issues, which can increase in severity quickly.
Some of the top risks include a decline in cognitive function. More specifically, memory loss or trouble reasoning can occur. It could also result in strange sensations like tingling in your arms or feet or a swollen tongue. If you notice these symptoms, consult your doctor on root causes.
Best vitamin B12 foods
You can find vitamin B12 in the following sources:
Animal-based sources: Meat, chicken, fish, clams, salmon, sardines, tuna, trout and dairy products all contain vitamin B12. Some organ meats, such as kidney and liver, are also high in vitamin B12.
Meanwhile, vitamin supplements are more cost-effective if you don’t have a medical condition where you’ll need help with absorption. However, refrain from taking them before speaking with your doctor if you’re on folic acid supplements or if you have sensitivities to cobalt.
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