Vitamin B12 Benefits

Vitamin B12 benefits include the formation of red blood cells and the normal development and function of the nervous system. Deficiency vitamin B12 can lead to anemia and in severe cases, irreversible neurological damage. For strict vegetarians (vegans), dietary supplements may be the best way of getting a sufficient dose of B12.

Tempeh: A source of vitamin B12.

One of the eight B vitamins, vitamin B12 is a water-soluble vitamin that aids in the healthy maintenance of nerve cells and red blood cells. It is structurally the most complex of all vitamins and contains the rare element cobalt.

Hydrochloric acid in the stomach helps separate vitamin B12 from the protein in food. Once the vitamin is combined with intrinsic factor, it's then absorbed into the body through the intestinal tract.

The body stores more than a year's supply of B12, making deficiencies rare. However, strict vegetarians and vegans are prone to deficiency since they do not eat any animal products, including dairy and eggs. Animal products are one of the richest sources of vitamin B12.

The recommended daily allowance (RDA) for vitamin B12 in children and adults is:

The RDA is the same for both men and women. Although, a greater daily value is recommended for women who are pregnant or lactating: 2.6 mcg/day and 2.8 mcg/day respectively.

Though measured in micrograms, the impact that B12 has on the human body is large. Vitamin B12 benefits blood cells, the nervous system, and normal brain function. The vitamin also assumes a vital role in the synthesis of DNA.

Though deficiency of B12 is rare, it does occur. A deficiency can lead to a number of symptoms, such as:

• Fatigue
• Weakness
• Numbness (or tingling sensation) in the arms and legs
• Loss of balance
• Pallor
• Memory changes
• Rapid heart rate
• Shortness of breath
• Weak pulse
• Red/sore tongue
• Bleeding gums

Many symptoms, such as fatigue, are often associated with other conditions. As a result, anemia or nerve damage can be present without being diagnosed. The best way to prevent such health complications is to regulate your vitamin B12 intake.

Main food sources of B12 are animal-based, such as red meat, poultry, shellfish, dairy, and eggs. While vegetarians can get their daily value of B12 from eggs, milk, yogurt, and cheese, vegans naturally need to look elsewhere.

Though there are various plant-based foods that contain vitamin B12, the amount is dependent on how the food is processed. Tofu, tempeh, and sea vegetables are regarded as good sources, along with miso and tamari. Yet, as a whole, plant-based foods are too unreliable to be regarded as absolute sources for vitamin B12. Instead, strict vegetarians should consider daily supplements.

Both strict vegetarians and vegans can get their daily allowance of B12 via:

1. Eating fortified foods
2. Taking a B12 supplement (daily or weekly)

Nutritional yeast flakes and fortified cereals are both approved sources of B12. Yet as with any food, it's still important to read the labels carefully. Know what you're eating. The same goes for supplements.

As the National Institutes of Health explains, supplements are regulated as foods, not as drugs. Thus, their formulations can change at any time, without warning. To ensure your dose of B12 is what it promises to be, don't forget to read the labels and compare.

When discussing B12, folic acid may also enter the conversation. Another B vitamin, folate is present in various fruits, legumes, and vegetables, and can indeed compensate for a lack of B12.

However, be aware that while folic acid can correct anemia, it cannot reverse nerve damage caused by a B12 deficiency. For this reason, it's still important you get a sufficient supply of vitamin B12 benefits: for blood cells, nerve cells, the brain, and the building blocks of DNA.

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