Vitamin B12, or cobalamin, is very important, but it is only found in foods of animal origin. This is why people who follow a vegan or vegetarian diet often have to take vitamin B12 supplements in order to reach the minimum daily requirements.
Why is it important to take vitamin B12?
If the levels of vitamin B12 are not adequate when doing a blood test, we should not take this lightly. Well, it has a determining role in the functioning of the nervous system and also helps to prevent the onset of cardiovascular diseases.
In general, a varied and balanced diet provides the amount of vitamin B12 that our body needs on a daily basis. However, people who follow strict vegan diets may not. Well, vitamin B12 is usually found in cheese, dairy, eggs, fish and red meat.
How much vitamin B12 do I need?
Adults (also adolescents) need about 4 µg / day of vitamin B12 per day . However, a pregnant woman needs to increase this to 4.5 µg / day and, if she is breastfeeding, up to 5 µg / day, according to the OCU. If we talk about children, the amounts are lower, from 1.5 µg to 3.5 µg / day.
In the indicated cases of following a vegetarian or vegan diet, adequate levels of B12 may not be reached. Although a blood test is the best way to know if there is a B12 deficiency, in the long term, some symptoms can also alert you to this problem. Pale skin, difficulty breathing and concentrating, or loss of balance are some of them .
When there is a deficit of B12, a change in diet should be made or, failing that, start with taking supplements. But, before doing the latter, it is advisable to take an analysis rather than be guided by the symptoms described and take supplements on your own, since they may be warning of some other problem such as lack of iron or another vitamin.
Problems with the absorption of vitamin B12
In some situations, the deficit of vitamin B12 has to do with problems or pathology that prevent it from being absorbed properly. The people taking too much alcohol, are older or have certain digestive problems (Crohn ‘s disease, for example) can undergo this.
In these cases, the possibility of starting taking supplements should be considered, although the doctor must analyze whether vitamin B12 is well absorbed. In the event that this is not the case, injections can be given. It is the only way to provide the body with the vitamin B12 it needs on a daily basis.
Can vitamin B12 deficiency be prevented?
It can be prevented as long as foods rich in B12 (red meat, eggs, fish, dairy and cheese) are included in the diet . However, in certain cases, even if it is prevented, the deficit may appear and this must be resolved as soon as possible through supplements or injections.
It is important that we perform a blood test annually to check how our health is and if we have any lack of vitamin. Sometimes you don’t have to start feeling bad to do this. In addition, people who start vegan or vegetarian diets should do so with the help of a nutritionist, since there are risks of vitamin deficiency such as B12.