Vitamin B12 is one of eight B vitamins needed for a range of important physiological functions. It’s found naturally in animal products and fortified foods, or can be taken via supplement form or administered via injection.
In this article we’ll dive into the benefits of B12, as well as common sources to add to your diet, and signs of deficiency.How much vitamin B12 should you consume?The recommended daily intake of vitamin B12 for American adults is 2.4 mcg a day, according to the National Institutes of Health guidelines. Pregnant and breastfeeding women will need slightly more.
The best sources of vitamin B12Symptoms of vitamin B12 deficiency If you have a B12 deficiency you could experience a wide range of symptoms, including weight loss, lack of appetite, fatigue, depression, poor memory and difficulty thinking straight. You could also experience a numb feeling in the hands and feet, loss of balance, sore mouth or tongue and constipation.
Low levels of stomach acid can also lead to overgrowth of bacteria in the small intestine. These bacteria, in turn, leach vitamin B12 from the body. How do B12 levels change as you age?The body needs stomach acid and intrinsic factor to digest B12, and as we get older our ability to absorb the vitamin decreases. This is because aging adults often develop issues with the stomach acids and digestive enzymes needed to process nutrients.