What you need to know about vitamin B12 and its role in the body



Vitamin B12 deficiency is very common today and unfortunately not enough attention is paid to it, a 2014 study shows that in many countries, including India, Mexico, Asian countries and some Middle Eastern countries, more than 40% of people are deficient in this vital vitamin. Are.

Vitamin B12 is the only water-soluble vitamin that the liver can store. This vitamin is needed for the activity of the brain and central nervous system and the production of red blood cells.

Vitamin B12 deficiency causes weakness, loss of energy, forgetfulness and dysfunction of the brain, and if it persists chronically, it can cause serious damage to nerve fibers and cause a disease similar to MS.



Vitamin B12 plays an important role in the formation of red blood cells. Its deficiency causes red blood cells to not be produced in the right shape and size, and as a result they will not be able to properly transfer oxygen from the lungs to other cells in the body. This is followed by symptoms of hypoxia such as fatigue, dizziness, headache and lethargy.
Other symptoms of vitamin B12 deficiency include anemia, weakness and extreme tiredness, depression, constipation, anorexia, asthma and shortness of breath, decreased sperm volume and impotence in men.

Vegetarians are severely deficient in this vitamin because vitamin B12 is only found in animal food sources, and people with digestive problems are also at risk.

Other factors that reduce the level of this vitamin in the body include taking some medications such as antibiotics, metformin (diabetes medication), Nexium (a medication to control acid and gastroesophageal reflux disease), aspirin, warfarin and heavy and long periods. In ladies.

The recommended daily dose of this vitamin is 2.4 micrograms for adults and 1 microgram for children.

The best food sources of vitamin B12 The amount of vitamin B12 in 85 grams of beef liver 60 micrograms, sardines 7.6, raisins 1.5, tuna 2.5, raw cheese 1.5, lamb 2.07, raw and local milk 1.1, one large egg 0.44 and fish Salmon is 1.1 micrograms.



Benefits of getting enough vitamin B12

Vitamin B12 helps convert folate (folic acid) from stored form in the liver to an active and usable state, folic acid is needed to produce DNA and new cells.

Some researchers think that one of the causes of cancer is damage to the DNA of cells, DNA is the core of every cell and genetic information such as shape, function, longevity and other characteristics of each cell is stored in it and when New cells are generated and this information is also transmitted.

Damage to DNA causes abnormal new cells to form, called cancer cells. A study shows that middle-aged women with low levels of vitamin B12 are twice as likely to develop breast cancer.



Adequate intake of folic acid and vitamin B12 prevents DNA damage and helps new, healthy cells form.

Brain health: Vitamin B12 deficiency doubles the risk of Alzheimer's disease. Vitamin B12 helps lower the amount of an amino acid in the blood called homocysteine. High levels of homocysteine ​​cause inflammation in organs such as the heart and brain. It is known as one of the important factors in the incidence of heart disease and Alzheimer's.

This vitamin is also essential for the proper functioning of the brain and memory, and consuming enough of it helps to strengthen memory and improve alertness and concentration.

Preventing Depression and Increasing Happiness: An extensive study shows that more than 30% of people with depression suffer from vitamin B12 deficiency. Vitamin B12 is needed to produce a neurotransmitter that is responsible for regulating human mood, so eating foods rich in vitamin B12 helps reduce anxiety, depression, and boost energy, happiness, and mood swings.



Diagnosis of vitamin B12 deficiency

The amount of this vitamin can be checked through a blood test to use ampoules or dietary supplements if needed under the supervision of a doctor.

Vegetarians and people over the age of 50 are advised to have this test done once a year.

Latin name of the test: Vitamin B12

You do not need to fast for this test, but you should stop taking vitamin supplements 15 days before.

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