Are you getting enough B12? To keep healthy, you'll want to make sure you do.

Vitamin B12 has several health benefits. It aids in the production of DNA and red blood cells, for example.

You must obtain vitamin B12 from animal-based meals or supplements because your body does not produce it. And it's something you should do regularly. While B12 may be kept in the liver for up to five years, if your diet does not assist maintain levels, you may become deficient.

How much should you get?

The answer is dependent on a variety of factors, including your age, eating habits, medical issues, and the drugs you take.

The typically recommended amounts, measured in micrograms (mcg), differ depending on the age group:

• 0.4 mcg for infants up to 6 months
• 0.5 mcg for babies aged 7 to 12 months
• 0.9 mcg for children aged 1-3 years
• 1.2 mcg for children aged 4 to 8 years
• 1.8 mcg for children aged 9 to 13.
• 2.4 mcg for 14-18-year-olds (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)
• 2.4 mcg for adults (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)

Vitamin B12 Food Sources

Vitamin B12 is found in animal diets that are naturally fortified with it, as well as in fortified foods.

Dairy products, eggs, fish, meat, and poultry are all of animal origins. Check the Nutrition Facts label on a product to see if it's fortified with B12.

Deficiency in Vitamin B12

The majority of Americans obtain enough of this vitamin. If you're not sure, ask your doctor if a blood test to assess your vitamin B12 level is necessary.

It may become more difficult to absorb this vitamin as you become older. It can also happen if you've undergone weight reduction surgery or another procedure that eliminated a portion of your stomach, or if you drink a lot.

Vitamin B12 Deficiency Symptoms

You might get anaemic if you don't get enough vitamin B12. A slight deficit may be unnoticed. However, if left untreated, it can cause symptoms such as:

• Weakness, exhaustion, or dizziness
• Shortness of breath and heart palpitations
• Pale complexion
• A gentle tongue
• Gas, constipation, diarrhoea, or loss of appetite
• Nerve issues such as numbness or tingling, muscular weakness, and walking difficulties
• Loss of vision
• Depression, memory loss, and behavioural changes are examples of mental issues.

Treatment

You'll need vitamin B12 injections at first if you have pernicious anaemia or have difficulties absorbing it. After that, you may need to continue getting injections, take large amounts of a supplement by mouth, or get it nasally.

You have choices if you don't eat animal products. If you are lacking in vitamin B12, you can supplement with vitamin B12-fortified cereals, take a B12 injectable, or take a high-dose oral vitamin B12.

Vitamin B12 deficiency in older persons will almost certainly require a daily B12 pill or a B12-containing multivitamin.

Treatment usually cures the condition for most people. However, any nerve damage caused by the deficit may be irreversible.

Prevention

Vitamin B12 insufficiency may usually be avoided by consuming enough meat, poultry, fish, dairy products, and eggs.

If you don't consume animal products or have a medical condition that prevents your body from absorbing nutrients properly, you can get vitamin B12 through a multivitamin or other supplement, as well as fortified meals.

If you decide to take vitamin B12 supplements, notify your doctor so they can determine how much you need and whether or not they will interfere with any medications you're taking.