Vitamins and minerals play an important role in maintaining our overall health.Therefore, eating nutrient-dense foods not only takes care of our physical health, but also improves our mental health.
Vitamin B12 is one of the most important nutrients to add to your diet.Although it is not naturally occurring, it is present in many foods, including animal products and seafood, and can also be obtained through supplements.
The main role of this vitamin is to support the nervous system and make red blood cells.Given that vitamin B12 is water-soluble, it is easily absorbed by the gut, thereby promoting DNA production.Apart from that, it also helps to boost energy and boost metabolism.
Vitamin B12 deficiency is common in people, and many people turn to supplements because it helps in a variety of bodily functions.Since the body does not produce it naturally, and people may miss out on foods with this essential nutrient, supplements seem to be the best alternative.
However, experts recommend getting vitamin B12 from food before trying supplements.If you’ve eliminated meat, dairy, and fortified grains from your diet, you may need a supplement.However, it is best to speak with your dietitian or doctor.
In most cases, vitamin B12 is recommended to be taken in the morning or with meals, as it is involved in energy metabolism and may disrupt your sleep if taken at night.Experts recommend taking a B12 supplement with a glass of water to optimize absorption.
While the chances of overdose on vitamin B12 are said to be low, experts believe that B12 levels may be elevated.
That said, while side effects from vitamin B12 supplementation are very rare, they can occur when B12 is injected, but not from oral supplements.Vitamin B12 injections are said to be effective in raising blood levels of B12, preventing or reversing vitamin B12 deficiency.
However, it is important to note that injections must be prescribed by a doctor and given intramuscularly.These usually contain hydroxocobalamin or cyanocobalamin.Absorption of these injections is thought to be higher than oral supplements, which is why experts warn of possible side effects.
Oral supplements are safe if taken at recommended doses.However, B12 injections may cause side effects, including:
In addition, excess vitamin B12 can also cause a rare but serious allergic reaction, also known as anaphylaxis.This can cause swelling of the face, tongue and throat.
Also read: Vitamin B12 Deficiency: Warning Signs of Very Low Vitamins.B12 levels that may affect your health
The National Institutes of Health dietary supplements recommend the following doses of vitamin B12 for different groups of people.
For people over the age of 50, the recommended dietary allowance (RDA) is 25 to 100 micrograms of B-12, or can be obtained by eating foods rich in vitamin B12.
Post time: Jun-17-2022