How much b12 you need daily?
Are you feeling tired, irritable, or experiencing memory loss? Do you have a vegan diet with no animal products? Well, there’s good news for you! You might be lacking in the Vitamin B12 department (but don’t worry we got your back). Vitamin B12 is an essential nutrient that plays a crucial role in maintaining healthy brain and nerve function, DNA synthesis and energy metabolism.
In this article, we will discuss how much Vitamin B12 do we need to consume daily and ways to ensure that our body gets enough of it.
What Is Vitamin B12 Exactly?
Let’s have some biology lesson – Vitamin B12 is one of the eight vitamin Bs but unlike other vitamins, it can only be found in animal foods such as meat, fish eggs and milk products. This important micronutrient helps produce red blood cells responsible for carrying oxygen throughout our bodies; hence its deficiency may lead to anemia. Besides this primary function,B12 also supports healthy nerve cell division keeping these connections strong within our nervous system.
However,the human body does not make vitamin b- 1-2 naturally, which means it needs external sources almost always through food intake or dietary supplements.
RDA – Recommended Dietary Allowance
Now that we know what makes up vitamin b- 1-2 let us dive into how much of this specific nutrient do we require on regular basis –
The Office Of Dietary Supplements recommends:
|0–6 months||0.4 mcg||0.4 mcg|
|9–13 years||1.8 mcg||1 .8mcgh|
( P.S – I know looking at this table has made you hungry for cake but hold on just a little longer)
How Much Vitamin B12 Do You Need If You Are A Vegan?
As mentioned earlier, Vitamin B-12 is found in animal products; therefore vegans may feel left out of the loop (pinky fingers up to all the plant-based buddies).
For vegans inadequate dietary sources can be compensated through either consuming fortified foods or taking supplements (alright folks now comes the main dish )
It is recommended that:
- Those ages >50 years aim to consume between 25 and 100 µg daily
- Fortified food such as breakfast cereals with vitamin b-12 should have around 6 micrograms per serving.
- Vegetarians who eat dairy products and eggs definitely increase their chances of getting required amount daily.
Therefore if saving animals makes you happy, then plan your meals accordingly,side note: some broccoli won’t hurt anyone, especially when it contains protein too!
When Should We Start Worrying About The Signs Of Deficiency?
When we don’t get enough Vitamin B-12, our body’s ability to function well can be hampered. Symptoms of deficiency usually include, lack of energy (Isn’t that terrible for all the coffee lovers?), muscle weakness and tremors.
Although there have been reports of significant cognitive impairment due to low vitamin b-12 levels,it is not guaranteed since reaching this point normally takes years in adults
It should also be noted that some people may naturally absorb very little amount of vitamin B12 described as “pernicious anemia”, which means they will require injections rather than oral supplements or dietary intake.
Food Sources High In Vitamin B12
Some foods are rich in vitamin b -1 2. You can enhance your daily dose by incorporating these items into your diet:
- Meat (beef, pork)
- Cheese & dairy products
- Fortified breakfast cereals
(Oops! Shh.. I know you were hoping for a cheat day at McDonalds)
Having vegan/neither prejudices? No problemo; give Nutritional Yeast flakes a try, providing around 3 micrograms per tablespoon.
What Factors Might Influence Your Daily Requirement Of Vitamin B- 1^2?
There are various factors one should consider while determining their required amount :
As we get older ,our bodies become less efficient at absorbing nutrients such as protein iron calcium and hence our requirements increase . According to some studies assuming normal intestinal health after age thirty hydrochloric acid output steadily declines causing weaker absorption by intrinsic factor[essential cells found] within our stomach lining.
b) Pregnancy /Breastfeeding :
Expecting mothers might need higher amounts if they don’t receive adequate dietary sources during pregnancy or breast feeding their infant.
c) Medical Conditions:
Gastrointestinal issues such as Crohn’s disease, celiac and other autoimmune diseases may cause malabsorption of vitamin b-12. Patients undergoing bypass surgeries in stomach/ intestines might be at risk due to altered digestive system capabilities.
In conclusion, Vitamin B12 is an important nutrient that supports our body functions; therefore its resource must be a part of your daily diet fortified breakfast cereals for instance having enough substantial amounts to fulfill the purpose even for vegetarians. People with medical conditions that affect absorption should gain advice from healthcare providers and alternate ways to get the essential nutrient not usually found in plants.
Now you have all figured out how much vitamin b- 1^2 do we need daily ah? Better yet i will order cake now,Cheers!