What is Vitamin B12?
Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. It is a water-soluble vitamin that is involved in the metabolism of every cell of the human body. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.
Health Benefits. B12 May:
- Helps create red blood cell formation and anemia prevention
- Helps your body use iron more efficiently
- Helps produce your body’s building blocks
- Prevent major birth defects
- Support bone health and prevent osteoporosis
- Reduce your risk of macular degeneration
- Improve mood and symptoms of depression
Signs of Deficiency:
- Strange sensations, numbness, or tingling in the hands, legs, or feet
- Difficulty walking (staggering, balance problems)
- A swollen, inflamed tongue
- Difficulty thinking and reasoning (cognitive difficulties), or memory loss
- Bleeding gums
- Heart palpitations
- Lack of appetite
- Mouth sores
- Muscle weakness
- Shortness of breath
- Mental problems – such as brain fog
- Chronic pain
Studies have also linked B12 deficiency to:
- Learning disorders in children
- Autoimmune disease
- Cardiovascular Disease
Can you consume too much B12?
Since B12 is a water-soluble vitamin, it’s generally considered safe, even at high doses. No Tolerable Upper Intake Level (UL) has been established for B12, due to its low level of toxicity. UL refers to the maximum daily dose of a vitamin unlikely to cause adverse side effects in the general population.
If you go overboard with the consumption of B12, you will know, as your urine will appear as a bright fluro yellow and pass through.
Vegan foods that contain B12:
- Nutritional Yeast
Personally, I supplement B12. There are a range on the market; tablets, sprays, injections.
Here’s an interesting fact about B12.
Some say the reference range for B12 in Australia is set far too low. In Australia, the normal range for vitamin B12 in the blood is between 200 and 900 (ng/mL), whereas, the normal range for B12 in Japan is 500 – 1300 (ng/mL), which was raised in 1980, Japan raised the reference range. Check out the link below: