Another name for vitamin B12 is cobalamin. It is found naturally in many foods such as shellfish, beef, dairy and eggs, as well as certain fortified food products. Vitamin B12 helps to keep the body’s nerve and blood cells healthy and is also necessary for the production of red blood cells and DNA.
Without enough vitamin B12, people can become anemic, experience vision and balance problems, and even suffer long-term neurologic damage. As such, it is essential for the body and Vitamin B12 supplements, shots, or lozenges may be prescribed for those that are deficient.
What is vitamin B12 also known as?
Vitamin B12, also known as cobalamin, is one of eight essential B vitamins commonly found in food sources such as eggs, meat, poultry, fish, and dairy products. It is essential for converting carbohydrates into glucose, which the body uses for energy, and to metabolize fats and proteins in the body.
Vitamin B12 also helps support the nervous system and the formation of red blood cells and DNA. Additionally, B12 is key in protecting the body’s metabolism by helping to produce fatty acids and energy.
As a result, deficiency in Vitamin B12 can lead to serious health issues, including neuropathy, anemia, fatigue, and depression. Vitamin B12 is most often supplemented in the form of a multivitamin or as a separate vitamin supplement.
Which fruit is rich in vitamin B12?
Vitamin B12 can be found in a range of fresh fruits, but some contain more of the vitamin than others. Some fruits which are particularly high in vitamin B12 include bananas, melons, oranges, grapefruits, blackberries, blueberries, strawberries, and raspberries.
A single banana can provide over 25% of your daily recommended intake of vitamin B12, while other fruits may contain significantly less. As with many vitamins, it is also important to eat a variety of different fruits so as to not become deficient in any vitamin and to get the most out of any diet.
Eating a variety of fruits that are high in B12, such as bananas, melons, and citrus fruits, can help ensure that a person’s daily intake of B12 remains balanced. Additionally, many dried fruits, such as figs, apricots, and prunes, are also high in vitamin B12.
For anyone looking for natural sources of B12, these fruits can be a great place to start.
What happens if your B12 is low for too long?
If your B12 levels remain low for an extended period of time, it can lead to a range of serious health problems. This includes anemia, fatigue, and a weakened immune system, which can make it easier for you to contract illnesses.
Additionally, long term B12 deficiency can cause nerve damage, leading to muscle weakness, loss of sensation, and difficulty walking and balancing. If left untreated, B12 deficiency can ultimately lead to long-term damage to the heart, bones, and brain.
It is important to speak to a healthcare provider if you experience any symptoms of B12 deficiency so that the condition can be treated and monitored, minimizing the chance of long-term health issues.
How can I raise my B12 levels fast?
In order to raise your B12 levels quickly, there are a few steps you can take. The first is to increase your intake of B12-rich foods. These include beef, liver, salmon, tuna, fortified breakfast cereals, fortified plant-based milks (like soy and coconut milk), plain yogurt, and swiss cheese.
Additionally, you can take B12 supplements orally or via injection. Many people who already have a B12 deficiency opt for regular injection for better results. These injections can be done by your healthcare provider or self-administered.
Lastly, it is also important to make sure your body is able to absorb the B12 by getting enough folic acid in your diet. Leafy green vegetables like spinach, kale, and broccoli are excellent sources of folic acid and can help with B12 absorbance.
Making these dietary and supplement changes can help to raise your B12 levels quickly.
Can B12 deficiency make you feel weird?
Yes, a B12 deficiency can make you feel weird. B12 is a nutrient found in certain foods and also produced by certain bacteria in the gut that helps with the production of red blood cells and proper nerve function.
A deficiency in B12 can lead to anemia, fatigue, nerve damage, dizziness, confusion, and other psychological symptoms. Low levels of B12 can affect neurological functioning and lead to depression and a range of cognitive symptoms, such as cognitive impairment, irritability, and memory problems.
Additionally, people may experience “brain fog” or a feeling of mental fatigue and generally feeling “off-balance.” Thus, having a B12 deficiency can definitely make one feel weird due to the various physical and mental symptoms associated with it.
What foods should be avoided if you have B12 deficiency?
If you have been diagnosed with a B12 deficiency, your healthcare provider will likely recommend a B12 supplement to correct the deficiency. Additionally, it is beneficial to avoid certain types of foods that could interfere with the absorption of B12 or cause a further deficiency.
These foods include plant-based “meat” products, such as tofu and tempeh, as well as plant-based milk, such as soy milk and almond milk. Other plant-based foods to avoid include Superfoods like spirulina, chlorella and seaweed, as well as fortified breakfast cereals and fortified nutritional yeast.
Additionally, it can be beneficial to limit your intake of coffee as it can decrease the absorption of vitamin B12 and also decrease levels of intrinsic factor, which is needed for B12 absorption. Finally, foods that are high in fiber (particularly if they are uncooked) can also interfere with the absorption of B12, so limit your intake of these.
Ultimately, make sure to follow the advice of your healthcare provider regarding the best diet for your B12 deficiency.
What vitamins should not be taken with B12?
Vitamin B12 (cobalamin) should not be taken with certain medications and supplements, including cholestyramine, colestipol, neomycin, and antibiotics such as nitrofurantoin, potassium iodide, and certain antifungal drugs.
Additionally, people taking folic acid, vitamin B6, or multivitamins containing either of these vitamins should avoid taking them with B12. B12 supplementation should not be combined with vitamin A or E either.
Finally, people who are taking iron supplementation should also avoid taking B12, as iron can interfere with B12 absorption. It’s important to speak to a healthcare provider before combining any medications, supplements, or vitamins with B12.
Which form of B12 is easily absorbed?
The form of B12 that is most easily absorbed is Methylcobalamin, which is a naturally occurring form of B12 that is found in food. This form of B12 is more bioavailable than other forms, such as Cyanocobalamin, which is not as easily utilized by the body.
When choosing a B12 supplement, it is best to go with a supplement with Methylcobalamin as the main B12 source. Additionally, research shows that using a combination of forms can further increase overall B12 absorption.
This includes taking Methylcobalamin and Adenosylcobalamin (also known as 5-deoxyadenosylcobalamin or AdoCbl) together, as the AdoCbl helps to activate the Methylcobalamin for optimal absorption.
Which B12 is better methylcobalamin or cyanocobalamin?
It is difficult to definitively say which type of B12, methylcobalamin or cyanocobalamin, is better for you. Both forms of B12 act as essential nutrients for the body and are used to create energy from food in the process of metabolism.
Generally, methylcobalamin is the form of B12 found in food sources such as eggs, milk, certain meats and cereal. Cyanocobalamin is a synthetic, inactive form of B12 that is used in most vitamin supplements.
Studies have suggested that methylcobalamin is more effective at increasing B12 levels in the body than other forms of the B12, however, it is not clear yet if these elevated levels offer any health benefits.
Some research, including a study by the University of Newcastle in 2019, has indicated that methylcobalamin may be effective in reducing plaque buildup in the arteries and increasing nerve conduction.
This form of B12 also may be more effective in helping prevent pernicious anemia.
Overall, selecting whether or not methylcobalamin or cyanocobalamin is better for you is a subjective matter and largely dependent on a person’s individual health needs and goals. The best option is to speak to your doctor to find out which form best suits your needs.
Is it OK to take 1000 mcg B12 daily?
No, it is not recommended to take 1000 mcg B12 daily. The average daily recommended intake for B12 is 2.4 mcg for adults and 2.8 mcg for pregnant women. The Tolerable Upper Intake Level (UL) for Vitamin B12 is set at 1000 mcg per day.
This upper limit is established to help prevent overdose, which can cause adverse side effects such as nausea, abdominal cramps, and diarrhea. Taking too much B12 can also interfere with the efficacy of drugs and vitamin levels.
Studies have shown that doses of 500 to 1,000 mcg of Vitamin B12 can lead to elevated serum levels but may not be associated with additional health benefits. Therefore, it is best to stick with the recommended daily intake of Vitamin B12 and speak to your doctor or healthcare provider if you have any concerns about your vitamin needs.
What is the way to take vitamin B12 for absorption?
Taking vitamin B12 for absorption is best done by consuming it in its natural form derived from animal sources, such as red meat, dairy products, poultry, and fish. These foods ensure you will get the highest quality of vitamin B12 for complete absorption and utilization.
Alternatively, you can take B12 supplements, either in pill form or as a sublingual (under-the-tongue) drop or spray. These work mainly through the oral mucosa, so only a small amount is needed to be absorbed.
For individuals with prior stomach or digestive issues, such as Crohn’s disease, MTHFR gene mutations, or pernicious anemia, a vitamin B12 intramuscular injection may be necessary. This method is usually recommended for individuals who do not absorb vitamins properly.
Additionally, it may be beneficial to take vitamin B12 with a fatty meal, as this will help to optimize absorption.
How do I make my B12 more absorbable?
The best way to make B12 more absorbable is to consume foods that are fortified with B12, such as fortified cereals, plant-based milk, nutritional yeast, and some brands of tofu. Additionally, consuming vitamin B12 in its active forms such as methylcobalamin and adenosylcobalamin, which are easily absorbed by the body, can also help to increase its absorbability.
Vitamin B12 is also available as a supplement, and it’s important to take it with a meal or snack containing some fat in order to help facilitate its absorption. Eating foods high in Vitamin D, such as salmon and fortified milk, can also help with the absorption of B12.
Lastly, since B12 absorption decreases with age, so if you’re over 50 years old, you may need to take higher doses or combine B12 with other B vitamins for optimal absorption.
What food is highest in B12?
Liver is one of the foods highest in vitamin B12. Other foods high in B12 are beef, tuna, salmon, milk, eggs, cheese, and fortified cereals. Eating certain foods that are good sources of vitamin B12 can help you get your recommended daily value (RDA) of the vitamin.
The RDA for adults aged 14 and over is 2.4 micrograms per day. Other sources of B12 include nutritional yeast, fortified plant milks, and supplements. Vitamin B12 is essential for overall health, as it helps your body create red blood cells and cells that line your digestive tract.
It is also involved in maintaining nerve tissue and keeping your brain healthy. Getting enough B12 is especially important for pregnant women and vegans and vegetarians as B12 is primarily found in animal foods.
Which food has the most B12?
Mollusks, such as oysters, clams and mussels, tend to have the highest concentrations of Vitamin B12. Other options that are high in Vitamin B12 include liver, fish, eggs, beef, milk, yogurt, fortified cereal and some fortified plant-based milk alternatives.
Depending on the serving sizes and brands, some of these foods can have even higher quantities of Vitamin B12 than mollusks. Additionally, various B12 supplements are available as pills or sprays, which can be an option if one cannot or chooses not to get the recommended amounts of B12 through foods.