Vitamin B12, also called cobalamin, is very important for the body's energy production. A good reserve of this vitamin allows the nervous system to function well and efficiently. The best way to satisfy your B12 intake is to eat cobalamin-rich foods, but supplements can also be used. In addition, it would be useful to inquire about the benefits of this micronutrient in order to take it adequately.
Steps
Part 1 of 3: Using Vitamin B12 Supplements
Step 1. Determine the recommended daily allowance of vitamin B12 to take
Every person must consume a certain amount of vitamin B12 per day, starting from birth. The recommended daily requirement varies according to age:
- 0-6 months: 0.4 mcg.
- 7-12 months: 0.5 mcg.
- 1-3 years: 0.9 mcg.
- 4-8 years: 1.2 mcg.
- 9-13 years: 1.8 mcg.
- After age 14: 2.4 mcg.
- Women of any age who are pregnant or breastfeeding should take at least 2.8 mcg of cobalamin per day.
Step 2. Get a diagnosis of vitamin B12 deficiency from your doctor
If the B12 supply is insufficient, some symptoms may occur, such as fatigue, loss of appetite, constipation and weight loss. However, such symptoms can also indicate a different disorder or health problem. Hence, it is important to consult your doctor and get a clear diagnosis of vitamin B12 deficiency before taking supplements.
- Your doctor can also recommend a vitamin B12 brand or supplement that suits your needs.
- Vitamin B12 supplements may have adverse effects or may not be effective when taken with certain medications, such as those to control gastric juice reflux, gastroesophageal reflux disease, and peptic ulcer. Active ingredients used against diabetes, such as metformin, can also reduce the body's ability to absorb this vitamin. If you are taking any of these medications, talk to your doctor or pharmacist before taking cobalamin supplements.
Step 3. Pay attention to the two types of vitamin B12 supplements
There are two forms of vitamin B12 that can be taken through supplements: cyanocobalamin and methylcobalamin. The former is inactive, but works like methylcobalamin, which is the active form of vitamin B12. Most methylcobalamin supplements are more expensive than those that contain cyanocobalamin.
- If you are not taking medications that could negatively interact with vitamin B12 supplements, both forms should be effective.
- Vitamin B12 supplements are commercially available in tablet, capsule and liquid form. There is also a sublingual formulation, to be dissolved under the tongue.
Step 4. Get a vitamin B12 supplement made from whole foods
When buying a cobalamin supplement at a drugstore or herbalist's shop, read the label to see if it was made from whole foods. Although vitamins derived from this type of food are more expensive, you are guaranteed to get the highest quality vitamins.
Make sure that the supplement is present in the Register of food supplements published on the institutional website of the Ministry. It is the manufacturer's responsibility to test the safety of its products and label them correctly
Step 5. Read the label to find out if it carries a foreign seal of approval
Online trade has made it possible to circumvent many limitations imposed by individual countries. Therefore, if you turn to the confused world of the Internet, it is logical to suspect that the doses contained in the supplement are not those indicated. For this reason, some manufacturers include the results of analyzes conducted by an independent laboratory approved by the FDA (Food and Drug Adminsitration) in the package.
Also try to visit the independent lab sites directly to see if the manufacturer is listed on the companies that have received the seal of approval. However, if the supplement does not bear any abbreviations, it does not necessarily mean that it is poor. The choice of having a product tested and approved by an independent laboratory is absolutely voluntary on the part of supplement manufacturers
Step 6. Look for a vitamin B12 supplement that contains folate, not folic acid
Folate is the vitamin in its natural form present in foods, while folic acid identifies the synthetic molecule present in vitamin formulations and added to so-called fortified foods. Between the two forms, give preference to the first.
In fact, taking folic acid supplements can hide a possible vitamin B12 deficiency. Excessive consumption can also increase the risk of some cancers
Part 2 of 3: Eat Foods High in Vitamin B12
Step 1. Eat more meat and fish
Trout, salmon, tuna and haddock contain large amounts of vitamin B12. Clams are also rich in this micronutrient per se, as are foods of animal origin, including beef liver. Try to increase the consumption of fish and meat in your diet by eating a portion of these dishes at least once a day.
Step 2. Eat more yogurt, cheese, and eggs
Eggs and dairy products, such as yogurt and cheese, are also food sources of vitamin B12.
Additionally, whole grains are known to contain large amounts of B12. Add them to your diet, for example at breakfast with some fruit
Step 3. Consider taking vitamin B12 supplements if you are a vegetarian or vegan
Cobalamin is not very present in foods of plant origin, so those who follow a diet that excludes foods that do not come from the animal world should make sure they are consuming it from different food sources. Therefore, vegetarians and vegans should consider taking vitamin B12 supplements to avoid experiencing a deficiency.
Part 3 of 3: Understanding the Benefits of Vitamin B12
Step 1. Lower your risk of developing anemia by taking vitamin B12
Cobalamin is an indispensable element for the body because it allows it to properly produce hemoglobin. If you have a vitamin B12 deficiency, you can also develop a form of anemia called megaloblastic. In this case, the most common symptoms are fatigue, loss of appetite, weight loss and constipation.
Additionally, you may experience tingling or numbness in your hands and feet, balance problems, irritation in your mouth or tongue, and suffer from depression. By taking vitamin B12 supplements and eating foods rich in vitamin B12, you can prevent the development of anemia
Step 2. Prevent birth defects by taking vitamin B12 during pregnancy
If you are pregnant, you need to take vitamin B12 supplements and eat foods that are equally rich in cobalamin during pregnancy and breastfeeding. In this way, you can reduce the risk of genetic malformations in the unborn child, such as neural tube defects, movement disorders, developmental delay and megaloblastic anemia.
Step 3. Protect yourself from heart disease by taking vitamin B12
Cobalamin has been shown to help decrease the risk of heart disease, cancer, Alzheimer's disease, depression and osteoporosis.
