Vitamin B12 Deficiencies<\/h2>\nIf your body doesn’t produce enough intrinsic factor, you don’t get enough vitamin B12 in your diet such as strict vegans, or you are an older person, you could have or be at risk for a vitamin B12 deficiency. Vitamin B12 deficiencies are quite common, especially in the following:<\/div>\n<\/div>\n\n- Elderly adults \/ older people<\/li>\n
- Those who\u2019ve had surgery that removes the part of the bowel that absorbs B12<\/li>\n
- People on the drug Metformin, for diabetes<\/li>\n
- Women who take birth control drugs<\/li>\n
- People following a strict vegan or paleo diet<\/li>\n
- Pregnant or lactating (breastfeeding) women<\/li>\n
- Those taking long-term antacid drugs for heartburn<\/li>\n
- Those with pernicious anemia<\/li>\n
- Those taking proton pump inhibitors for chronic heartburn<\/li>\n
- Those taking proton pump inhibitors for chronic heartburn<\/li>\n<\/ul>\n<\/div>\nUnfortunately, vitamin B12 deficiencies are difficult to diagnose, can take years to show signs of, and can sometimes be confused with a folate deficiency. This can then become masked, and the underlying B12 deficiency further hidden. If a vitamin B12 deficiency is not found and diagnosed properly, thus left untreated, these are some nasty side effects that can occur:<\/div>\n<\/div>\n
\n- anemia<\/li>\n
- fatigue<\/li>\n
- muscle weakness<\/li>\n
- intestinal problems<\/li>\n
- nerve damage<\/li>\n
- mood disturbances<\/li>\n<\/ul>\n
Vitamin B12 Functions<\/h2>\nThe role of vitamin B12 in the body is very important for red blood cells and their production, as well as supporting DNA production. It also keeps our nerves healthy, maintains healthy brain function, and promotes cell metabolism. Vitamin B12 functions best with other B vitamins within the body, which is why oftentimes vitamin B supplements are grouped together. The recommended daily dose of vitamin B12 in adults is just 2.4 micrograms, or mcg, but women who are\u00a0pregnant or breastfeeding need more, so check with your doctor if unsure.<\/div>\n<\/div>\nFoods High In Vitamin B12<\/h2>\n
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The main food groups that are highest in vitamin B12 are meat and dairy products. Things like clams, tuna, sardines, fish, liver, kidneys and beef are all great choices, and contain more than enough B12 per day, per serving. Milk and dairy products, eggs and cheese, are also good sources of vitamin B12. There are some acceptable sources in certain fortified foods as well, such as fortified breakfast cereals and fortified non-dairy milk. In fact, a study done in over 5,000 people showed better absorption of vitamin B12 through dairy products than in beef, fish\u00a0or<\/em>\u00a0eggs!<\/p>\nHow Much Is Too Much?<\/h2>\nBecause vitamin B12 is so important to your health and can cause such serious side effects if you have a deficiency, it’s crucial to at least keep your body stocked with the recommended daily amount. It is reasonably simple to get more than enough in your diet, and you don’t have to worry about taking too much. Your body will absorb what it needs, and anything left over will pass through in your urine. Usually there are no adverse side effects from taking too much vitamin B12.<\/div>\n
- \n
- Elderly adults \/ older people<\/li>\n
- Those who\u2019ve had surgery that removes the part of the bowel that absorbs B12<\/li>\n
- People on the drug Metformin, for diabetes<\/li>\n
- Women who take birth control drugs<\/li>\n
- People following a strict vegan or paleo diet<\/li>\n
- Pregnant or lactating (breastfeeding) women<\/li>\n
- Those taking long-term antacid drugs for heartburn<\/li>\n
- Those with pernicious anemia<\/li>\n
- Those taking proton pump inhibitors for chronic heartburn<\/li>\n
- Those taking proton pump inhibitors for chronic heartburn<\/li>\n<\/ul>\n<\/div>\nUnfortunately, vitamin B12 deficiencies are difficult to diagnose, can take years to show signs of, and can sometimes be confused with a folate deficiency. This can then become masked, and the underlying B12 deficiency further hidden. If a vitamin B12 deficiency is not found and diagnosed properly, thus left untreated, these are some nasty side effects that can occur:<\/div>\n<\/div>\n
- \n
- anemia<\/li>\n
- fatigue<\/li>\n
- muscle weakness<\/li>\n
- intestinal problems<\/li>\n
- nerve damage<\/li>\n
- mood disturbances<\/li>\n<\/ul>\n
Vitamin B12 Functions<\/h2>\n
The role of vitamin B12 in the body is very important for red blood cells and their production, as well as supporting DNA production. It also keeps our nerves healthy, maintains healthy brain function, and promotes cell metabolism. Vitamin B12 functions best with other B vitamins within the body, which is why oftentimes vitamin B supplements are grouped together. The recommended daily dose of vitamin B12 in adults is just 2.4 micrograms, or mcg, but women who are\u00a0pregnant or breastfeeding need more, so check with your doctor if unsure.<\/div>\n<\/div>\nFoods High In Vitamin B12<\/h2>\n
<\/p>\nThe main food groups that are highest in vitamin B12 are meat and dairy products. Things like clams, tuna, sardines, fish, liver, kidneys and beef are all great choices, and contain more than enough B12 per day, per serving. Milk and dairy products, eggs and cheese, are also good sources of vitamin B12. There are some acceptable sources in certain fortified foods as well, such as fortified breakfast cereals and fortified non-dairy milk. In fact, a study done in over 5,000 people showed better absorption of vitamin B12 through dairy products than in beef, fish\u00a0or<\/em>\u00a0eggs!<\/p>\n
How Much Is Too Much?<\/h2>\n
Because vitamin B12 is so important to your health and can cause such serious side effects if you have a deficiency, it’s crucial to at least keep your body stocked with the recommended daily amount. It is reasonably simple to get more than enough in your diet, and you don’t have to worry about taking too much. Your body will absorb what it needs, and anything left over will pass through in your urine. Usually there are no adverse side effects from taking too much vitamin B12.<\/div>\n