Do you consume enough amount of vitamin B-12? and if you are vegetarian, I doubt you have required vitamin b-12 in your body. You’ll want to ensure that you do so that you can maintain your fitness.
Vitamin B12 is used in a wide range of bodily functions. It contributes to the formation of the DNA and red blood cells, for example.
Since your body does not produce vitamin B-12, you must obtain it by animal-based diets or supplements. And you can do so consistently since your body does not retain vitamin B12 for an extended period of time.
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How Much Are You Going to Get?
The response is dependent on your age, dietary habits, and medical problems, as well as the drugs you take.
The suggested daily allowances, expressed in micrograms (mcg), differ by age:
0.4 mcg for infants up to 6 months of age
0.5 mcg for infants aged 7-12 months
0.9 mcg for children aged 1-3 years
1.2 mcg for children aged 4 to 8 years
1.8 mcg for children aged 9-13 years
2.4 mcg for adolescents aged 14-18 (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)
2.4 mcg for adults (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)
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Vitamin B-12 Food Sources
Vitamin B12 can be obtained naturally in animal foods or by fortified foods.
Dairy goods, milk, fish, beef, and poultry are all examples of animal sources. If you’re looking for a meal that has been enriched with vitamin B12, search the Nutrition Facts label.
Deficiency in Vitamin B-12
The majority of individuals in the United States consume an adequate amount of this nutrient. If you’re unsure, you should ask your doctor if a blood test to determine your vitamin B12 level is necessary.
With age, absorption of this vitamin can become more difficult. Additionally, it can occur after you have undergone weight loss surgery or some procedure that removed a portion of your stomach or if you are a heavy drinker.
Additionally, you could be more susceptible to developing vitamin B12 deficiency if you have:
Atrophic gastritis, characterized by a thinned stomach lining
Pernicious anemia, which impairs the body’s absorption of vitamin B12
Small intestinal conditions such as Crohn’s disease, celiac disease, bacterial proliferation, or parasitism
Alcohol abuse or over consumption may impair the body’s ability to digest nutrients or keep you from consuming enough calories. Glossitis, or a sore, inflamed tongue, is one indication that you may be deficient in B12.
Have you been taking those drugs that impair B12 absorption? This includes heartburn medications such as esomeprazole (Nexium), lansoprazole (Prevacid), omeprazole (Prilosec OTC), pantoprazole (Protonix), and rabeprazole (Aciphex), as well as H2 Blockers such as cimetidine (Tagamet) and famotidine (Pepcid AC) (Glucophage).
Vitamin B12 deficiency will also occur if you adopt a vegan diet (no animal products, including beef, milk, cheese, and eggs) or if you are a vegetarian who may not consume enough eggs or dairy products to satisfy the vitamin B12 requirements. In each of these scenarios, you should replace your diet with fortified foods or take vitamins to fulfill this need.