Vitamin B12:Benefits,Dosage,Deficiency and Foods To Cure

Vitamin B12: Benefits, Dosage, Deficiency, and Foods to Cure

Hello everyone!!

Ever wondered why there is so much fuss about carbohydrates and protein in the fitness arena? Actually, they alone are not enough for our existence. What more do we need? One answer to that would be – we need vitamins and minerals.

Let me talk about one vitamin at a time. Today I start with Vitamin B12.

Vitamin B12: benefits

In general, vitamins are classified as either fat-soluble or water-soluble. Vitamin B12 falls into the water-soluble category.

Roles of Vitamin B12 in the Body

Vitamin B12 deficiency

Vitamin B12 is needed for the following:

  • The normal functioning of the brain and nervous system
  • For blood formation
  • To make the genetic material of our body
  • To support the energy metabolism

What if a person is deficient in vitamin B12?

It can lead to vitamin B12 deficiency anemia in the person. Long before anemia sets in, B12 deficiency causes other problems such as fatigue, lethargy, weakness, memory loss, and neurological and psychiatric problems. If the anemia worsens, the following symptoms may occur:

  • Upset stomach and weight loss
  • Diarrhea or constipation
  • Weakness, tiredness, or drowsiness
  • fast heartbeat and breathing
  • pale skin
  • sore tongue
  • easy bruising or bleeding, including bleeding gums

If the deficiency is not treated, the body's nerve cells can be damaged. What appears to be a trivial defect is certainly a serious problem if left untreated.

What causes the vitamin B12 deficiency?

This deficiency occurs when the vitamin is not properly absorbed by the body. Vegetarians and vegans are at high risk as vitamin B12 is only found in animal products. But those who eat meat can also suffer from this deficiency, as the vitamin is not absorbed by the body.

The people who fall into the following category are at risk:

  • Vegetarians and vegans
  • People over 60 years
  • People who regularly take medicines to suppress stomach acid
  • People taking diabetes medication
  • Women with a history of infertility and miscarriages

The bad news is that vitamin B12 is the only vitamin we can't get from plants or sunlight. Studies consistently show that up to 50% of vegetarians and 80% of vegans have a B12 deficiency. All vegetarians out there need not be discouraged. You would have seen food products on the market that are fortified with the B12 vitamin. Another way out for such people is to take vitamin B12 supplements.

Vitamin B12 meaning body

Cure vitamin B12 deficiency

This deficiency can be treated early by taking vitamin B12 supplements. Patients with an advanced deficiency are treated with a medically effective dose of vitamin B12 for life. All of this must be done strictly under medical supervision.

The recommended daily allowance of vitamin B12 is as follows:

Recommended Daily Allowances (RDAs) for Vitamin B12






0–6 months *

0.4 µg

0.4 µg

7-12 months *

0.5 µg

0.5 µg

1-3 years

0.9 mcg

0.9 mcg

4–8 years

1.2 mcg

1.2 mcg

9–13 years

1.8 mcg

1.8 mcg

14+ years

2.4 mcg

2.4 mcg

2.6 mcg

2.8 mcg

* Sufficient intake

Food rich in vitamin B12

  • fish

  • meat

  • poultry

  • Eggs

  • Milk and milkproducts.

I also happened to read that vegetarians can opt for dairy products like dahi, paneer, cheese, etc. Fortified breakfast cereals like corn flakes are a useful source. So try to eat a wholesome and balanced diet and ward off any kind of deficiency.

Stay tuned for more posts on other vitamin deficiencies.

Take care of yourself!

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