Vitamin B12 : lack and excess of vitamin B12 , vitamin B12 intakes
Vitamins And Dietary Supplements / / August 12, 2017
Alternative names: cobalamin;cyanocobalamin.
Vitamin B12 is a water soluble vitamin - ie, soluble in water.After the body uses these vitamins, their remains out of the body through urine.However, the body can store vitamin B12 for many years in the liver.
Vitamin B12, like other B vitamins, is important for metabolism.He is actively involved in the formation of red blood cells and in maintaining the functioning of the central nervous system.
Food sources of vitamin B12
Vitamin B12 is found in nature in a variety of products of animal origin.Plant foods do not contain vitamin B12 - only unless specifically enriched them.
Everyone can get the recommended amount of vitamin B12 by eating a variety of foods, including:
- organ meats (liver, kidneys, lungs, spleen);
- meat, poultry, eggs, milk and other dairy products;
- some breakfast cereals and nutritional yeast.
To find out whether the added vitamin B12 in food, you need to check the list of ingredients on the package label
organism assimilates animal sources of vitamin B12 are much better than plant sources.Non-animal sources of vitamin B12 differ in the content of the B12.They are not reliable sources of B12.
daily requirement of vitamin B12
best way to meet the body's needs for vitamin B12 - eat a wide variety of products of animal origin.
Vitamin B12 can be found in the following forms:
- almost all multivitamins.Vitamin B12 is better absorbed by the body when it is taken with other B vitamins - such as nicotinic acid (niacin), vitamin B2 (riboflavin), vitamin B6 and magnesium;
- prescription form of vitamin B12 can be given as an injection or nasal gel;
- Vitamin B12 is also available in the form of capsules which dissolve under the tongue (sublingual).
How many units of each vitamin a person needs depends on age and gender.Also important are other factors - such as pregnancy and human health.
best way to get all the daily vitamins - it is to eat a balanced diet that contains a wide variety of fruits, vegetables, dairy products, legumes and whole grains.
encourage each person to consult with your doctor or nutritionist, it is more useful for him.
daily rate of vitamin B12
for infants - 0-6 months: 0.4 micrograms per day (mg / day)
- 7-12 months: 0.5 mcg / day
daily rate B12 for children and students
- 1-3 years: 0.9 mcg / day
- 4-8 years: 1.2 mcg / day
- 9-13 years: 1.8 mcg / day
The daily rate vitamin B12 for adolescents and adults
- Men and women aged 14 years and older: 2.4 mcg / day
- Pregnant girls and women: 2.6 mcg / day
- Breastfeeding women andwomen: 2.8 mcg / day.
excess and a lack of vitamin B12 in the body
Lack of vitamin B12 occurs when the body does not receive or receives, but are not able to absorb the amount of vitamin, which the body needs.
Many people older than 50 years lose their ability to absorb vitamin B12 from food.
People who follow a vegetarian diet or poluvegetarianskoy should try to be sure to eat them in fortified foods or taking a vitamin B12 medicines (ask your doctor about the possibility of taking supplements with B12).
People who have undergone surgery in the gastrointestinal tract, lose the ability to absorb vitamin B12.
People who have digestive disorders - for example, such as celiac disease or Crohn's disease, can not absorb enough vitamin B12.
Low levels of vitamin B12 can lead to:
- loss of balance;
- numbness or tingling in the hands and feet;