Things to know about vitamin B12

 Things to know about vitamin B12

Talking about sources of vitamin B12, vitamin B12 is not often found in vegetarian foods.

Things to know about vitamin B12

Vitamin B12 is a water-soluble vitamin that plays a role in the formation of red blood cells, the nervous system, and energy production in the body.

Vegetarians, people over 50 years of age, and digestive patients are at risk for vitamin B12 deficiency, so a blood test is necessary.

A health problem that we have been hearing about for a few years is vitamin B12 deficiency. Vitamin B12 is an essential micronutrient for the body to function daily.

It should be supplied through food, but if this element is lacking for a long time, the element stored in the body will also be depleted. If it is lacking, problems will start appearing, which will only be seen in the body as symptoms after a long period of time.

When this vitamin, which plays a role in the formation of red blood cells, keeping the nervous system healthy, and producing energy, is lacking in the body, various health problems appear.

In this article, we are discussing in detail about what everyone should know about vitamin B12.

Vitamin B12 deficiency has emerged as a public health problem worldwide. According to a recently published study, even in developed countries like the United States, an average of 3 to 6 percent of people have vitamin B12 deficiency. This problem occurs in 12 to 20 percent of people over the age of 60.

This problem is most common in Western countries. The problem is more common in countries where animal-based food consumption is low, and in other countries, this problem is more common in the elderly population.

In African countries like Ethiopia and Kenya, the problem is seen in a very high number of people, that is, 40-90 percent. In countries like Iraq and Jordan, the problem is also seen in 13-44 percent. There have not been many studies on this problem in Nepal. A study conducted in Achham and Kapilvastu districts among children aged 6 to 23 months and pregnant and lactating women showed that the problem was present in 40-50 percent.

Similarly, based on reports from health institutions in Kathmandu and some rural areas, it is estimated that its deficiency may have caused a major problem in Nepal as well, based on data from children with low growth or physical development, pregnant women and vegetarians.

What is Vitamin B12?

The scientific name of Vitamin B12 is Cynocobalamine. It is also a water-soluble vitamin. It is also very insignificant for adults, i.e. only 2.4 micrograms per day is enough, and if it is more, it is stored in the liver.

The liver can store it for 2 to 5 years and sends it to the blood when the body needs it. Problems appear in the body only when its stores in the liver are depleted. In cases where there is more and the liver cannot store it, this vitamin is excreted in the urine and always remains in a balanced state in the body. This

Functions of Vitamin B12 in the Body and Symptoms of Deficiency

1. Formation of Red Blood Cells

If there is a deficiency of this vitamin, the body cannot form red blood cells or if they do form, they are immature, resulting in a blood deficiency disease called anemia. If this disease occurs, the face, inner part of the eyes, lips, tongue, palms appear pale, fatigue, inability to work, feeling like sighing, feeling dizzy even when walking and working normally, dizziness, blurred vision, cold hands and knees, and feeling cold are seen.

2. Keeping the Nervous System Healthy

If there is a deficiency of this vitamin, the process of forming the outer part of the nerve cells (myelin sheath) is disrupted and the nerve cells are damaged, causing problems such as tingling in the hands and feet, drowsiness, pins and needles, pain, burning, or neuropathy.

3. Building DNA and RNA

If this vitamin is deficient, the structures formed inside the cell, such as DNA and RNA, cannot be formed, which hinders the process of cell growth, development or division, and affects the body.

4. Producing energy

If there is a deficiency of vitamin B12 in the body, the overall physical and mental energy production process is disrupted, the body cannot get energy and the body becomes weak. In such a situation, there is no strength or power in the muscles, fatigue and lack of energy to do any work.

5. Maintaining healthy brain health

Vitamin B12 plays an important role in maintaining the overall health of the brain, including the nervous system. If it is deficient, it affects memory, concentration and a person's mood. If this condition persists for a long time, diseases such as anxiety, depression, brain problems, physical balance disorders, dementia and Parkinson's disease appear.

6. Various functions

Apart from these, this vitamin also improves our digestive process, stimulates appetite, and balances the heartbeat. If it is deficient, the tongue becomes red and greasy, sores appear on the mouth and tongue, loss of appetite, and problems with the heart and brain can occur due to lack of oxygen.

In severe cases, permanent problems with the nervous system, dementia, and even obstacles to the development of the child are seen.

Who is deficient?

Since such symptoms of vitamin B12 deficiency do not appear, if the problem is not diagnosed and treated promptly, major problems can arise, so it is necessary to do a blood test and consult a doctor to diagnose the disease.

The main reason for vitamin B12 deficiency is eating only vegetarian food or being completely vegan (not consuming any animal products, including milk, yogurt, ghee). Similarly, this element is also deficient in various diseases related to the digestive system.

People over the age of 50 (due to low stomach acid and intrinsic factor), people who have had stomach surgery, and pregnant women are also deficient in this element. Similarly, people who regularly take the diabetes drug metformin, take antibiotics, and regularly use medicines for acid reflux can also cause its deficiency.

Where is vitamin B12 found?

Talking about the sources of vitamin B12, vitamin B12 is not often found in vegetarian foods. Even if it is found, it is found in negligible amounts, so it cannot meet the body's needs. Therefore, non-vegetarian food is the main source of this vitamin.

This element is also found in the liver of animals in the highest amount in meat. For example, only 1-2 micrograms are found in goat or chicken meat, while up to 83 micrograms are found in liver. Similarly, up to 5.4 micrograms are found in fish (salmon), and some amounts of this vitamin are also found in eggs, milk, and yogurt.

For vegetarians, some amounts are found in soybeans, peanuts, and processed grains, but this amount cannot meet the body's needs, so it is more appropriate for vegetarians to take this vitamin medicine from time to time than for non-vegetarians.

Sometimes, in cases where this vitamin is severely deficient and severe symptoms are seen, it is necessary to treat it with injections, and for pernicious anemia, its injections may have to be given for life.

Myths and Truths About Vitamin B12

Some false rumors are also spread about vitamin B12. It is wrong to say that vitamin B12 is found only in meat. Vitamin B12 is found more in meat, which meets the body's needs, but it is also found in vegetarian foods such as processed grains, and the amount found in it can meet the body's needs but cannot meet the deficiency.

Similarly, it is also wrong to say that excessive amounts of vitamin B12 can cause great harm to the body because if the amount of this vitamin is excessive, it is excreted in the urine. However, taking vitamin B12 in high doses for a long time can also have harmful effects. Vitamin B12 taken from food does not affect the body and is excreted automatically.

It is also wrong to say that everyone should take vitamin B12 as a medicine because only people who are deficient in this element should take it as a medicine, not everyone needs it. In this way, it is good for everyone to understand about vitamin B12.

People who eat only vegetarian food after 50 years should usually take it as a medicine, while non-vegetarians should also take it only if there is a deficiency after a blood test. It is also good to give it to pregnant or lactating women as per the doctor's advice. If vitamin B12 is to be taken as a medicine for a long time, it is better to take it after a blood test.