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Vitamin B12, commonly known as cobalamin, is an important component required by the human body. This water-soluble vitamin is necessary for red blood cell production, DNA synthesis, and neurological function.
A lack of cobalamin can cause pernicious anaemia, an auto-immune condition that affects the cells of the stomach lining, preventing and reducing Vitamin B12 absorption, resulting in cell enlargement and an increase in unhealthy red blood cells and homocysteine levels, which may affect the arteries.
With vitamin B12 shortage, healthy red blood cells, which carry oxygen throughout the body, do not form appropriately, causing the bone marrow to diminish red blood cell production or RBC life cycle.
Various factors can cause a deficiency of vitamin B12 in the body. A decrease in intrinsic factor (a kind of protein) can hamper vitamin B12 absorption as can gastritis, stomach and intestinal surgeries, intestinal malabsorption like Crohn’s disease, celiac disease, and stomach infections. Prolonged use of medications or excessive alcohol intake also damages the stomach lining, which may hamper the absorption of vitamin B12. A diet lacking in vitamin B12 may also lead to its deficiency,” Aman Puri, Founder, Steadfast Nutrition, a leading sports and wellness nutrition brand, told.
Individuals who follow a strict vegetarian diet are frequently lacking in vitamin B12. Initial symptoms of vitamin B12 deficiency, such as weariness, nausea, and loss of appetite, are frequently mild and go unrecognized, resulting in the shortage being undiscovered.
“A prolonged deficiency can worsen symtoms, which include shortness of breath, bleeding gums, nerve damage, numbness, tingling of hands, confusion, irritable and depressed behaviour, and decline in cognitive health. Since the body is unable to make healthy red blood cells and transport oxygen to the body, the deficiency leads to weakness and fatigue,” Puri said.
Adults require about 2.2 mcg of vitamin B12 daily, while infants and children need around 1.2 mcg. Pregnant and lactating women require additional intake.
The following approaches and strategies are beneficial in tackling vitamin B12 deficiency:
- Have a Balanced Diet: Modification of diet with vitamin B12 rich-foods especially by those who take a vegetarian diet can reduce the risk of developing deficiency. Vegetarians can opt for mushrooms, milk and milk products, and green leafy vegetables. Those consuming non-vegetarian foods easily get vitamin B12 as it is naturally present in animal foods.
- Opt for Fortified Foods: Having foods fortified with Vitamin B12 can also help meet adequate requirements.
- Get a Medical Screening Done or Consult a Healthcare Professional: Consulting a healthcare professional or a routine screening can help rule out deficiency. Besides healthy individuals, those who are older than 60, have gastro-intestinal disorders or are on long-term medications may be at more risk.
- Take Supplements when Essential: Supplements can be taken to fulfill vitamin B12 requirements if these are unmet through food sources. Extreme deficiency complications may necessitate medications or intramuscular injections too, but it is recommended to consult a healthcare professional before starting with any medication.
“The RDA (recommended dietary allowance) requirements can be met by opting for vitamin B12-rich foods, particularly from animal sources like red meat, fish, poultry, and eggs. Vegetarians can opt for foods like milk, yogurt, cheese, fortified cereals or milk and milk products. Including foods rich in folic acid like green leafy, beans, peanut, broccoli, peas, lentils, along with B12 rich foods may help prevent the risk of developing anaemia,” Aman Puri explained.
Vitamin B12 supplements may be useful if food sources are insufficient to meet requirements. Maintaining a healthy balanced diet and getting frequent examinations can also assist identify vitamin B12 deficiency and reduce the risk of problems, he said.
Source: FE
