Vitamin B12, also called Cobalamin, is an essential nutrient that our body can’t make on its own, so we have to get it from our diet or from supplements to meet the nutritional requirements. It is a water-soluble vitamin with many important functions in our body. It is essential for the production of DNA which is the building block of every cell throughout the body and red blood cells. Vitamin B12 plays an important role in the maintenance and normal functioning of the brain.

How does Vitamin B12 be beneficial for us?

Vitamin B12 gives benefits to our body in the following ways:

•    Helps in the healthy formation of red blood cells

•    Helps to maintain the nervous system and heart health

•    Helps to boost energy levels by converting food into energy

•    Helps to reduce muscle weakness and fatigue

•    Helps to overcome Vitamin B12 deficiency 

Who is at Risk of Vitamin B12 Deficiency?

Vitamin B12 insufficiency is more common in vegetarians, pregnant women, malnourished and immunocompromised people. Because vegetarians don’t consume meat and meat products. As a result, they may become deficient in vitamin B12, which is not found in plants. Vitamin B12 is only available through animal sources, fortified foods, and nutritional supplements. Pregnant women may become deficient in vitamin B12 because they provide nutrition to both their body and the fetus. Vitamin B12 is essential for the fetal organ development that takes place during the first trimester. As a result, a high amount of vitamin B12 would be required for the healthy growth and development of the fetus.

What are the symptoms of vitamin B12 deficiency?

Vitamin B12 deficiency leads to megaloblastic anemia. A mild deficiency may cause no symptoms. But if kept untreated, it may lead to symptoms such as:

•    Weakness, tiredness, or light-headedness

•    Heart palpitations and shortness of breath

•    Pale skin

•    Smooth tongue

•    Pain and inflammation of the mouth and tongue

•    Mental health issues like depression, memory loss, and behavioral changes 

Dietary Sources of Vitamin B12:

Vitamin B12 is not present in vegetables. The dietary sources of vitamin B12 include animal meat, dairy products, fortified cereals, and B12 supplement.

RDA of Vitamin B12:

The recommended daily amount of vitamin B12 for adults is about 2.4 micrograms. Following is the list of RDA of Vitamin B12 for different age groups:

•    Infants up to age 6 months: 0.4 mcg

•    Children aged 7-12 months: 0.5 mcg

•    Children aged 1-3 years: 0.9 mcg

•    Kids aged 4-8 years: 1.2 mcg

•    Children aged 9-13 years: 1.8 mcg

•    Teens aged 14-18: 2.4 mcg

•    Adults: 2.4 mcg 

•    Pregnant Women: 2.6 mcg

•    Lactating Mother: 2.8 mcg 

How to prevent Vitamin B12 deficiency?

Vitamin B12 deficiency can be prevented by taking dairy products, meat, liver, eggs, fish, cheese, milk, etc.

If you are a vegetarian and suffering from vitamin B12 deficiency; the best way to prevent its deficiency is to add the recommended amount of vitamin B12 through a supplement to your routine. It will reduce the deficiency symptoms and regulate your body’s energy metabolism. Nutrifactor is manufacturing the best Vitamin B12 tablets to fulfill its deficiency.

Best Vitamin B12 Supplements in Pakistan:

Nutrifactor’s Vitamin B12 is the best quality dietary supplement containing the water-soluble Cyanocobalamin (Vitamin B12). It helps in fat and protein metabolism as well as energy production. It also plays an important role in the formation of healthy red blood cells.

Take 1-2 tablets daily as a dietary supplement with water, preferably after the meal or as directed by a healthcare professional. 

References: 

•    https://www.healthline.com/nutrition/vitamin-b12-deficiency-symptoms 

•    https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/