Vitamin B12 is one of the vital vitamins of the B Complex family. It is an essential micronutrient vitamin which helps normal functioning of our nervous system and building of genetic material of the body i.e. DNA and RNA. A water soluble vitamin, it is also known as Cobalamin. Human body cannot produce this vitamin on its own, hence we have to outsource it from animals and dairy products. Vitamin B12 is produced in the gut through bacterial fermentation. The Recommended Dietary Allowance (RDA) for the vitamin B12 is 2.4 mcg daily.
The daily dose
As we know it is the crucial component of our diet to keep our body healthy, so its daily intake is also very essential. But, there are some parameters for its daily consumption. And everyone wonders how much quantity one requires every day.
Age bracket Consumption
Newborn to 6 months | 0.4 mcg |
7 months to 12 months | 0.5 mcg |
1 year to 3 years | 0.9 mcg |
4 years to 8 years | 1.2 mcg |
9 years to 13 years | 1.8 mcg |
14 years to 18 years | 2.4 mcg |
19 to adult | 2.4 mcg |
Expectant mothers | 2.6 mcg |
Breastfeeding mothers | 2.8 mcg |
Where can we drive it from?
As we know we cannot get B12 from a plant-based diet, it’s totally an animal-based nutrient and found in animals and animal products.
Seafood
Clams: This shellfish may be smaller in size but it is the biggest source of B12. This mollusk has a high concentration of the vitamin. One can get 3500% daily recommended intake by adding only 10 small clams in its diet. Other shellfish like oysters also have a high concentration of B12.
Fish: Indian mackerel and horse mackerel are among other fish which are high sources of B12. These fish have a good amount of red muscle which is considered to be enriched with B12. Tuna, salmon and trout are also good sources of the vitamin. Sardines have a good amount of the vitamin and are often available in the form of oil, sauce or canned in the market.
Animal-based diet
Vitamin B12 is found in some of the organs of the animals like liver, kidney, brain and heart. Liver of animals, specially ruminants (beef and lamb), is considered to be the biggest source of B12. A lamb liver can provide approximately 86 ug/100g, while turkey and goose provide 60ug/100g. Other organs like kidney, brain and heart also provide a considerable amount of B12.
Poultry: Eggs provide enough of the vitamin present in them. Yolk of the egg stores most of it. One boiled egg provides 25% required daily value of the vitamin. Chicken is another source of the vitamin. Some experts suggest daily consumption of poultry in any form in one's diet.
Dairy
Milk: Milk helps to prevent the deficiency of B12. Around 240 ml of milk meets 46% of the daily requirement of the vitamin. So having milk everyday may save us from the complexity caused due to lack of this micronutrient.
Yogurt: Low-fat yogurt contains a considerable amount of this important vitamin. A 100g low-fat yogurt has 0.8 mg of the vitamin.
Apart from milk and yogurt, cheese is also a good source of B12.
Fortified food: Vitamin B12 is not found in plants. We can get some amount of this nutrient from the plant-based food after the fortification of the food. Or sometimes to enhance the level of the vitamin the food is forfeited by bacteria and sourced from bacteria cultures. Some breakfast cereals like bran, breads and oatmeal can be forfeited with B12. Other products like some juices and even baby food can be enhanced with B12 with fortification.
Supplements
Because it’s an essential micronutrient, the market is swarmed with a variety of supplements. It’s available in various forms like tablets, nasal sprays and injections. Most common supplements which are easily available in the market are multivitamins tablets and B complex tablets. Some chewable tablets for children are also available in the market. One can have lozenges or soft gel if required.
Herbal supplements
Some herbs like dandelion, white oak bark are rich in B12. Indian herbs like Brahmi and Shatavari help fight the complications related to B12. Brahmi is believed to boost memory and other cognitive-function which get affected by the insufficient B12. Shatavri helps strengthen the nervous system.
Is it safe to take it every day?
B12 is the safest vitamin which we should have every day. It’s a water-soluble nutrient, hence it flushes out of the body easily. After absorbing the sufficient quantity of it, the excess amount flushes out of the body through urine. Or the body stores it in the liver for the future. It is the only nutrient which does not harm the body if taken in abundance.
Hindrance in the absorption
Diseases like Crohn’s and HIV create hurdles to absorb the nutrients
Some bad bacteria in intestine
Some medications like antibodies or anti-seizure
Infected with tapeworms
Who suffers the most?
People who follow a vegan lifestyle do not consume meat and dairy products at all. They swear upon only their plant-based diet. Such people often have to struggle with deficiency of B12. Their plant-based food contains almost zero amount of the vitamin. They consume the least amount of the vitamin as per the RDA (Recommended Dietary Allowance). Here, fortified food comes to their rescue. They can have their intake to a certain extent through fortified food.
People living in the lower-economic countries suffer the most because of malnutrition prevailing in these areas. Organ meat is expensive and it's far from their accessibility. Even having dairy products every day is a dream for most of them.
In some communities the people, because of their ethnic beliefs, avoid having non-vegetarian food. Their intake of the vitamin is not sufficient as it is required. For them, dairy products are the only source of the nutrient.
People suffering from Crohn disease and pancreatic disease find it difficult to absorb the vitamin B12. Likewise, people who had undergone some surgery (remove small intestine), execcesive weight loss or are under some kind of medication are also facing the problem of its absorption.
The allies of Vitamin B12
Vitamin B 12, the eighth vitamin of the B complex, makes a good pair with B9 and B6. Vitamins B12 and B9 (folic acid) together fight anemia and depression. These two help make red blood cells and check the functioning of iron in the body. But, excess of vitamin B9 may hinder the symptoms caused due to lack of sufficient vitamin B12 in the body. So, the intake of both the vitamins is very important for the proper functioning of the body.
Vitamin B6 helps in the absorption of the vitamin B12 in the body. These two vitamins make red blood cells and the cells that are vital to boost immunity in the body.
Along with vitamin B6 and B9, B12 controls the level of homocysteine. Homocysteine is an amino acid which is related to heart disease.
Damages caused due to deficiency
Anemia: Vitamin B12 helps production of red blood cells. In the deficiency of the vitamin the red blood cells, which are small and round in shape, swelled up and get an oval shape. Red blood cells carry oxygen to the vital organs of the body. The distorted size and shape prevent the red blood cells from moving through bone marrow to travel into the bloodstream. Hence, it causes anemia in the body.
Lack of this vital nutrient also causes memory loss and depression. Some people who are B12 deficit also experience fatigue and low energy.
Symptoms
Fatigue
Diarrhea
Nervousness
Numbness
Tingling sensation in fingers and toes
Shortness of breath
Pale skin
Fever
Loss of balance
Memory loss
It is the safest vitamin, but its high dose may cause imbalance of other vitamins in the body. Also, its regular intake in excess may damage the optic nerve of those who are suffering from Leber’s disease (an eye disease).
FaQs
Q. How much dose of B12 is enough for a day?
A. 2.4 mcg daily dose is recommended for adults.
Q. Can Vitamin B12 deficiency cause permanent damage to the body?
A. The long-term deficiency of vitamin B12 may cause nerve damage. It could be permanent if not treated within 6 months.
Q. Does the human body make vitamin B12?
A. A human body cannot make Vitamin B12 on its own, hence, we are dependent on B12-rich food like meat, dairy and supplement to get adequate dosage of B12.
Q. How to enhance the depleting level of vitamin B12 in the body?
A. Meat like beef and animal liver, fish, clams, milk and milk allied products, eggs are some of the food items which escalate the level of vitamin B12 in the body.
Q. Is it safe to take Vitamin B12 everyday?
A. Vitamin B12 is a water-soluble vitamin and gets flush out of the body with the urine. The body does not store it. So, it is perfectly safe to have vitamin B12 everyday.
Q. Do B-complex capsules have enough content of B12?
A. Vitamin B12 is the eighth member of the B complex family. Though B-complex contains B12, taking it separately helps the body overcome complications caused due to deficiency of B12.