In most cases, a well-rounded diet furnishes an adequate amount of vitamin B12. What foods are rich in B12? According to the Mayo Clinic, meat, dairy products, eggs, fish, and poultry are the primary sources. With this in mind, it's easy to see that some vegetarians, and vegans in particular, will need to supplement in order to consume the recommended dosage of vitamin B12.
What is the Proper B12 Dosage?
Although this is a critical nutrient, high doses are not needed. Both adult men and women need to consume 2.4 mcg per day. Pregnant women need to increase the dosage to 2.6 mcg, and once they begin breastfeeding, 2.8 mcg. From nine to 13 years of age, the human body is in a critical growth stage, but the average body weight is less than adults, and the recommended dosage is 1.8 mcg.
It's notable that this is a water-soluble vitamin with very little risk of toxicity. The human body generally “banks” several year's supply so the possibility of a deficiency is considerably reduced compared to many other vitamins.
How Does the Body Absorb B12?
When B12-rich foods are consumed, the digestive process causes the vitamin to separate from the protein to which it is bound so that it may be absorbed by the body. In addition to vegetarians, some individuals may have a hard time absorbing the vitamin and may need supplements. In particular, individuals with pernicious anemia will require supplements by injection.
Vegetarians can generally get a sufficient B12 dosage by adding organic quinoa (complete protein) or by eating cereals that have been fortified.
Although the body actually requires a small dosage of this vitamin to function properly, it doesn't absorb all that the diet and supplements present. In fact, the ability to absorb B12 has been shown to diminish with age. In particular, individuals over the age of 50 may be at risk. In this case, it is usually sufficient to supplement with vitamin pills or vitamin-fortified cereals.
What are the Signs of a B12 Deficiency?
What are some of the signs of a deficiency? These can be varied and tests should be conducted to identify that a proper B12 dosage is not being absorbed. Some of the tell-tale signs are excessive flatulence, nausea, constipation, fatigue, weight loss, and a general feeling of tiredness. There is some research that indicates that the symptoms associated with Alzheimer's disease are actually caused by a B12 deficiency and may be successfully treated with supplementation.
There are several means of supplementation for those individuals that either have trouble absorbing the vitamin or whose diet is insufficient. The easiest method is to simply take a daily pill or a multi-vitamin that contains it. An even more effective method is by taking sublingual tablets on a daily basis. These are placed under the tongue where they dissolve and are quickly absorbed directly into the bloodstream. In some cases, monthly injections are recommended.
As with other vitamins, the best course of action is to get the recommended daily allowance through the diet and add supplements when advised by a physician or nutritionist.
Reference:
- www.mayoclinic.com/health/vitamin-B12/NS_patient-vitaminb12
Kelly Smith - Kelly has over 30 years experience as a journeyman carpenter and 20 as a freelance writer and photographer.
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