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Vitamin B12, also known as cobalamin, is one of the important nutrients necessary for our body.It performs many important functions, and its deficiency may lead to serious health problems.In this article, we will learn more about the role of vitamin B12 in the body, what are the best sources of this vitamin, how to supplement it properly, and what are the symptoms of deficiency and excess.
Cobalamin – the role of vitamin b12 in the body
Vitamin B12 plays a key role in the human body.It is necessary for the production of red blood cells, maintaining a healthy nervous system and synthesizing DNA.Moreover, vitamin B12 influences metabolic processes, including the metabolism of amino acids and fatty acids.It is also essential for the health of skin, hair and nails.
Vitamin b12 dosage
Required daily doses of vitamin B12 vary depending on age and gender.For example, an adult needs about 2.4 micrograms of vitamin B12 per day.However, pregnant and breastfeeding people may need larger amounts of this vitamin.The dose can be delivered through appropriate diet or supplementation.
Symptoms and effects of vitamin b12 deficiency
Vitamin B12 deficiency can lead to many health problems.Symptoms of deficiency may include fatigue, weakness, headaches, concentration disorders, as well as problems with the nervous system, such as numbness in the limbs or balance disorders.Long-term vitamin B12 deficiency can lead to anemia.
Vitamin b12 deficiency – neurological symptoms
Vitamin B12 deficiency may negatively affect the nervous system.It can lead to nerve damage, which results in tingling, numbness and even loss of sensitivity in the limbs.In advanced cases of deficiency, walking difficulties, speech disorders and problems with motor coordination may occur.
Symptoms and effects of excess vitamin b12
Although vitamin B12 is essential for health, excess consumption is not recommended.However, it is rare to have excess vitamin B12 through diet because the body is able to regulate the amount of vitamin B12 it absorbs.However, with excessive supplementation, symptoms such as diarrhea, nausea or allergic skin reactions may occur.
What are the best absorbable sources of vitamin b12?
The best natural sources of vitamin B12 are animal products such as meat, fish, eggs and dairy products.People on a vegetarian or vegan diet may have difficulty getting the right amount of this vitamin, so it is worth considering supplementation.
Supplements – which vitamin b12 should you choose?
When choosing a vitamin B12 supplement, it is worth paying attention to the form of this vitamin.The most common forms in supplements are cyanocobalamin and methylcobalamin.Methylcobalamin is considered to be better absorbed by the body.The dose of the supplement should be adjusted to your individual needs and consult your doctor.
Your suggestions
If you have suggestions about vitamin B12 supplementation or would like to share your experiences with it, please leave a comment below the article.It is also worth checking your blood levels of vitamin B12 regularly, especially if you are at risk of deficiency.
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If you are interested in vitamin B12, we also recommend reading our other articles on a healthy diet, supplementation and a healthy lifestyle.You will find a lot of valuable information about maintaining good health and body condition.
Vitamin B12 is extremely important for our body, so it is worth paying attention to its sufficient intake and possibly considering supplementation if it is difficult to obtain it through the diet.Let us remember that the appropriate amount of vitamin B12 is crucial for our health, especially for the nervous system and the production of red blood cells.