Vitamin B12 is one of those nutrients that doesn’t get talked about enough, and that’s a shame because it plays a really important role in our bodies. Thanks to B12, you have energy, and your brain and nervous system function smoothly. Vitamin B12 supports the production of red blood cells, which deliver oxygen to all your cells. Without the right levels of B12, you may feel tired, sluggish, and less focused, which isn’t ideal, especially when you have work, training, or other activities.
What Happens When You Lack Vitamin B12?
A deficiency of vitamin B12 can lead to serious health problems. One of the first symptoms is chronic fatigue—you feel sleepy even when you’ve had enough rest. This can be accompanied by weakness, dizziness, and sometimes problems with concentration and memory. Over time, a lack of B12 can lead to anemia, a condition in which your body has too few red blood cells, affecting overall performance. In extreme cases, it can even result in nerve damage, leading to tingling in your hands and feet and balance issues.
Natural Sources of Vitamin B12
Vitamin B12 is not produced by plants, making it harder to obtain, especially for vegans. It is primarily found in animal products. Here are some examples of B12 sources and their content:
- Beef Liver – up to 70 micrograms of B12 per 100 g, which accounts for almost 3000% of the daily requirement!
- Salmon – about 5 micrograms per 100 g, or around 200% of the daily requirement.
- Eggs – 1 large egg contains approximately 1.1 micrograms, covering about 40% of the daily requirement.
- Milk and Dairy Products – for example, a cup of milk contains about 1.2 micrograms of B12.
As you can see, animal products are the best sources of vitamin B12, so those who limit their intake need to pay special attention to their levels of this nutrient.
Supplementation – Why is it Important, Especially for Vegans?
If you’re vegan or planning to cut out animal products, vitamin B12 supplementation is absolutely necessary. As mentioned, B12 is not found in plants, so it’s challenging to get enough of it, even with a well-balanced plant-based diet. Some plant-based products are fortified with B12 (like certain breakfast cereals or plant-based drinks), but often that’s not enough. Supplementation in the form of tablets or injections is a reliable way to ensure you’re getting the right amount of this vitamin. The daily requirement of B12 for adults is about 2.4 micrograms, but supplements often contain larger amounts, which the body can store for future use.
You can find high-quality vitamin B12 supplements at here.
Conclusion and Scientific Fact
Vitamin B12 is crucial for the proper functioning of your body, and a deficiency can lead to serious health issues. If you avoid animal products, supplementation is the only way to ensure adequate levels of this vitamin.
Scientific Fact:
Research conducted by Harvard Medical School has shown that a deficiency in vitamin B12 can increase the risk of neurodegenerative diseases, such as dementia and Alzheimer’s. Individuals with low B12 levels have been observed to have greater damage in brain structures responsible for memory and cognition. Therefore, maintaining adequate levels of this vitamin not only helps you function better daily but may also impact your brain health in the future.
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