Learn more about Vitamin B12 in this topic
But remember, a healthy and balanced diet naturally meets the body's needs
What is Vitamin B12?
The body needs Vitamin B12 to maintain its health, and its functions include:
- Formation of white blood cells.
- Metabolism processes.
- Important for nerve health.
- Production of DNA.
What are the sources of Vitamin B12?
Vitamin B12 is naturally found in some foods, added to certain food products, and available as a dietary supplement. However, you usually get your daily requirement of Vitamin B12 through food such as:
- Poultry.
- Meat.
- Fish.
- Dairy products.
- Breakfast cereals.
What is the consumption limit for Vitamin B12?
The recommended daily requirement:
| Age | Consumption Limit for Men | Consumption Limit for Women |
|---|---|---|
| 0 to 6 months | 0.4 micrograms | 0.4 micrograms |
| 7 to 12 months | 0.5 micrograms | 0.5 micrograms |
| 1 to 3 years | 0.9 micrograms | 0.9 micrograms |
| 4 to 8 years | 1.2 micrograms | 1.2 micrograms |
| 9 to 13 years | 1.8 micrograms | 1.8 micrograms |
| 14 to 18 years | 2.4 micrograms | 2.4 micrograms |
| 19+ | 2.4 micrograms | 2.4 micrograms |
| Pregnant | – | 2.6 micrograms |
| Breastfeeding | – | 2.8 micrograms |
What are the effects of deficiency?
Vitamin B12 deficiency occurs in people who follow a diet lacking animal products, such as meat. Its effects include:
- Anemia due to Vitamin B12 deficiency.
- Numbness in the arms and feet.
- Fatigue.
- Poor memory.
- Nerve problems.
What are the effects of excessive Vitamin B12 (Cobalamin) consumption?
Severe excess of Vitamin B12 is very rare; when it occurs, symptoms are usually dermatological, such as itching or skin rash.
Frequently Asked Questions:
I am a healthy person and do not use any vitamins or dietary supplements. Is it possible to have a severe deficiency of this vitamin?
Usually, a severe deficiency that leads to health problems does not occur in individuals who are healthy and follow a moderate diet.
Are there specific health conditions that require me to regularly check for vitamins?
It is generally recommended for those who have undergone gastric band or bypass surgery to consult a doctor for regular monitoring to determine if there is a general vitamin deficiency.
I am a healthy person and use vitamins and dietary supplements. Is it possible for me to have a severe excess or toxicity?
It is not advised to use dietary supplements or vitamins without a medical reason or need for them, since it is already available in food sources, and chronic use may cause health problems.
