To be specific, B vitamins are essential in the body’s function of digestion. However, Vitamin B-12 is the main B type vitamin, crucial in metabolism of fats and proteins by conversion of carbohydrates to sugar for energy. B-12 is often in depletion in the human body system. A common misconception is to take vitamin B-12 in pursuit of boosting one’s metabolism, which is not how the mechanism actually works. This vitamin keeps your metabolism of fats and proteins at a constant or slightly slower metabolism depending on your exercise and overall diet, but B-12 does not heighten your metabolism.
The people who will value the most out of taking vitamin B-12 as a supplement rather than in raw foods, are typically in severe depletion of it because of a lack of it in their typical diet regimen. Vegans are usually one of these individuals. Talk to your doctor to see if you require vitamin B-12 supplementation on top of what you already ingest via food.
How Much is Enough?
The adult body typically required 2.4 micrograms of vitamin B-12 daily to exert optimally. It is key to note that pregnant and breastfeeding women actually require slightly more, 2.6 mcg, as made available in prenatal vitamins. And understandably so, infants and children up to 6 months of age only require 0.4 mcg for their small body. Babies 7 to 12 months require slightly more, 0.5 mcg. Toddlers 1 to 3 years of age necessitate 0.9 mcg. Children aged 4 to 8 need 1.2 mcg. Lastly, kids 9 to 13 year of age require 1.8 mcg of vitamin B-12. Your child’s pediatrician monitors their vitamin levels and would notify you only if you should be alarmed to modify your baby’s diet, if need be.
Aside from metabolizing fats and proteins in food consumed, vitamin B-12 also aids the body in production of red blood cells. This instigates appropriate nervous system action. A common indicator that a child or an adult is low in vitamin B-12 daily levels, is if they experience generalized low muscle strength, leading to fatigue.
Let’s say you regularly eat dairy or dairy alternatives (ie- “vegan cheese” fortified with vitamin B-12), meat or meat alternatives, poultry, shellfish, and eggs. If this is you, then you most likely acquire enough daily vitamin B-12 to break down fats, proteins, and some carbohydrates even. To put things more into perspective, if you ingest one large egg, you have already acquired 0.45 mcg of your 2.4 mcg daily requirement. It is important to note that almost all of the source is from the york, so do not toss the yolk and eat at least one yolk minimum a day. A beef tri-tip contains 1.2 mcg of vitamin B-12. Moreover, an 8 ounce glass of skim milk alone contains 1.23 mcg of vitamin B-12.
From beans, green leafy vegetables, and some B-12 fortified morning cereals, even vegans can receive most of their requirement of this vitamin. Yet, vegans may not reach 2.4 mcg depending on how their specific daily diet is. Thus, supplementation through a syringe or pill may be advisable for them.
In the United States and Canada, 3-4% of adults aged 51 and up, do not consume enough vitamin B-12 and have a severe deficiency of it, as evident by the Centers for Disease Control and Prevention. Those with pernicious anemia who go untreated and sometimes even undiagnosed, are also at risk for this deficiency. The reason behind it is because of their body’s inability to absorb and use vitamin B-12. Individuals who have had stomach surgery of any kind, also lose vitamin B-12 absorption abilities. Vegans, again, fall under this category.
*If you or someone you know is pregnant, advise them to get their vitamin B-12 levels checked, because this deficiency passes onto unborn babies, and continues to be an issue if those women go onto breastfeed their babies.
Exercise proves to be the best and healthiest way to speed up your body’s metabolism of carbohydrates, fats, and proteins. It assists in burning away kilograms as well as strengthening the body’s good cholesterol levels and lowering the bad ones. Consider talking to your doctor to see if you could benefit from vitamin B-12 shots or tablets daily, or consult the Internet for more recipes to incorporate vitamin B-12 rich foods into your everyday diet.
Once again, vitamin B-12 insufficiency is indicative in the following signs and symptoms, and if you experience any or all of these, discuss with your physician for better options: heart palpitations, sadness, vision loss, fatigue, and shortness of breath.
* Results of this treatment may vary from person to person.