With the help of an expert, we learn what function this substance performs in the body and when and how to take it.
Did you know that there are vitamins and substances, such as amino acids, that are essential for the proper functioning of the human body?
The problem is that sometimes, due to an unbalanced diet or factors such as stress, we cannot obtain the minimum recommended amount and this can lead to health problems in the medium term . In the case of vitamin B12, furthermore, a deficiency could become a serious problem.
However, there are dietary supplements that can help us achieve this. However, before knowing whether we should take them or not, we are going to delve deeper, with the help of an expert, into the secrets hidden behind vitamin B12.
Vitamin B12: what it is used for
Vitamin B12 is “essential” for the formation of red blood cells and the maintenance of the central nervous system, explains María Aguirre, a nutritionist at BluaU de Sanitas. In addition, it plays a “key” role in cell metabolism and in the synthesis of DNA and RNA, she adds.
Given the role this substance plays in the body, Aguirre says it is “important” to ensure an adequate supply through a balanced diet that includes foods such as meat, fish, dairy products and eggs, or through supplements if medically recommended.
Foods with vitamin B12
As the nutritionist explains, vitamin B12 is produced mainly by microorganisms present in the soil and in the gastrointestinal tract of animals such as cows or sheep. These microorganisms synthesize it from compounds such as cobalt and other nutrients found in the environment. Thus, animals that consume food with these microorganisms or that graze on soils rich in cobalt absorb vitamin B12 and store it in their tissues and organs.
When humans consume animal products containing vitamin B12, this substance is absorbed in the small intestine and then transported to the liver, where it is stored. From there, it is distributed to the tissues. Foods that contain vitamin B12 are:
- Meats: Liver is an “excellent” source of vitamin B12, Aguirre explains. In addition, lean meats, such as beef, chicken and pork, also contain this substance.
- Fish: Salmon, trout and tuna are rich in this vitamin.
- Dairy: Milk, cheese and yogurt are “good sources” of vitamin B12.
- Eggs: contain “significant” amounts of this substance.
- However, for those who follow a vegetarian or vegan diet, it may be “more difficult” to obtain the necessary vitamin B12 from natural sources, the nutritionist warns. In these cases, it is “important” to consider the use of supplements or fortified foods.
- Excess vitamin B12
- As we have already seen, the benefits of vitamin B12 are numerous, since its function is vital for the correct functioning of the body. However, an excess of vitamin B12 can cause “mild” side effects such as headache, nausea, vomiting, diarrhea or stomach upset. However, these are usually “very rare” symptoms, says the nutritionist.
In addition, in “extremely rare” cases and in people “with certain medical conditions” such as kidney disease, excessive accumulation of vitamin B12 in the body can cause:
- Disorders of the nervous system.
- Disorders of blood coagulation.
- Cardiovascular complications.
Lack of vitamin B12
A lack of vitamin B12 can lead to “consequences such as megaloblastic anemia (abnormally large red blood cells) or irreversible neurological damage.” To prevent this from happening, it is important to keep in mind that the recommended daily dose of vitamin B12 “varies according to age, sex and other individual conditions,” says Aguirre.
For “most adults,” the recommended daily intake is at least 2.4 micrograms (mcg), although during pregnancy and breastfeeding these requirements may increase slightly to 2.6 and 2.8 mcg, respectively. Vitamin B12 deficiency can result in the following common signs:
- Fatigue.
- Muscle weakness.
- Numbness or tingling in hands and feet.
- Memory and concentration problems.
- Changes in mood (depression, irritability, etc.)
Can I take vitamin B12 without a prescription?
According to nutritionist Aguirre, “it is always advisable to consult a doctor or nutritionist” when determining individual needs and the best way to obtain the necessary amount of vitamin B12.
Link: https://as.com/showroom/vitamina-b12-beneficios-n/
Author: Jorge Pardo
Source: As newspaper of Spain
Date: Updated on November 14, 2024 10:05 CET
Note: Nutrigenomics Institute is not responsible for the opinions expressed in this article.
Photography Pixabay.
