Vitamin B12 - Critical Facts You Must Have, Part I
Your body has a daily need for vitamin b12 and other nutrients. In order to eat healthier, one has to pay attention to the Daily Value (DV) of a nutrient needed. For example, the DV for vitamin b12 is 6 micrograms per day. The percentage DV of a nutrient is the fraction of the total DV in 1 serving of that particular supplement or food product. For example a DV of 10% provides 10% of the total DV needed. In the case of vitamin b12, a food product with a 20% DV has a total of 1.2 micrograms per serving (0.2 x 6 micrograms). A significant number of people do need to supplement because they do not eat enough foods rich in vitamins, such as b12.
A quality sublingual (dissolved under the tongue) b12 product should be used for supplementation. The sublingual route gets around the unreliable absorption of pills and liquids by the human gut. Painful and sometimes expensive injections are usually unnecessary. Sublingual is more reliable because the b12 goes directly into the blood stream where it is needed.
Vegetarians, especially vegans are at increased risk of b12 deficiency along with diabetics who have been on metformin for years. Individuals who have chronic loose stools or diarrhea are too at increased risk. Also do remember that the body\'s requirement for b12 is increased in pregnancy and in breast feeding mothers. Other at risk groups include individuals who take in excessive amounts of alcohol and who are over the age of 65.
According to the selected food sources for b12 table in the NIH Government Fact Sheet, 3 ounces of cooked sockeye salmon has 80% of the DV for b12. Three ounces of cooked haddock has 20%. Interestingly, 3 ounces of cooked wild trout has 90% of the DV versus 50% for the farm raised. Breakfast cereal (3/4 cup of 25% fortified) has 25% of the DV. One-half roasted chicken breast has only 6%. One hard boiled egg has 10%. One cup of plain, skim yogurt with 13 grams of protein per cup has 25%. A single serving of beef (depending on cut) and liver may range from 40 - 780%. However these red meat products are loaded with cholesterol and difficult to digest by the human gut. Shoot for healthy and unprocessed food products with at least 20% or more DV. Foods high in a particular nutrient is said to have a DV of 20% or more. A nutrient DV of 5% or below is considered low. For vegetarians, fortified cereals and a sublingual supplement are excellent sources of b12. Infants who are vegetarians from birth can suffer permanent neurological system damage if not fed a diet with the appropriate DV of b12, especially if the breastfeeding mother is a strict vegetarian. Consult with a pediatrician for the appropriate supplementation for kids.
B12 helps your bone marrow to make blood. It also helps your body to maintain your red blood cell count, thus preventing anemia. Anemia can cause fatigue or poor energy and cravings for certain things such as ice. B-12 deficiency is also associated with dementia and mood disorders. A deficiency could possibly alter your pap smear results.
This vitamin has been called energy in a bottle; because, it imparts energy, stamina, and vitality to those who take it. It provides support to the immune system and promotes proper functioning. For best results/absorption, one should take b12 with other B complex vitamins, such as B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), and B6 (Pyridoxine).
B12 helps to keep the nervous system healthy. It allows the nerves of the body to function and communicate in an optimal manner. Your sense or feeling vibration is facilitated by this vitamin. It also helps to support the body\'s cognitive (thinking) processes such as memory, mental clarity, and concentration. Furthermore, it helps to support a healthy mood or feeling of well-being.
For individuals with kidney disease and on epogen (a medicine to prevent significant anemia), it can help to make the epogen more effective. Therefore, less medicine may be required. However, make sure your iron and RBC (red blood cell) folate levels are normal. These patients are especially prone to iron deficiency due to the reduced life expectancy of their red blood cells.
B12 has been shown to lower homocysteine levels. An elevated homocysteine level has been associated (not causal) with heart disease, diabetes, and Alzheimer\'s dementia. This implication is very exciting and promising.
*Table source: http://dietary-supplements.info.nih.gov/factsheets/vitaminb12.asp
Buy Quality Vitamin B12 Now. Also get vital nutrients, probiotics, enzymes, and Tunguska Blast Juice.
Orville Campbell, MD is an internist and nephrologist. He is board certified by the American Board of Internal Medicine. His expertise include: health and wellness, hypertension, diabetes, vitamin D, and kidney diseases.
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