Vitamin B12 is expected for proper red blood cells production, cognitive function, and DNA synthesis.
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- Investigation shows a high prevalence — about 40% of B12 deficiency in hypothyroid cases.
This prevalence may occur due to the high relation between anemia and hypothyroidism. Anemia is when your body has enough normal red blood cells to carry oxygen to your body’s tissue, causing weakness and tiredness.
Improves cognitive function
A B12 deficiency may cause an increase of an amino acid in the blood and might decrease levels of people’s want to metabolize neurotransmitters.
However, supplementing with B12 may only be helpful for cognition if there is a nutritional deficiency of B vitamins.
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Improves energy level
Due to vitamin b12 role in energy metabolism, B12 is sometimes studied to improve energy, athletic performance, or strength.
It improves symptoms with already enough levels of the vitamin.
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Risks of Vitamin B12 Consumption
How many mg of vitamin b12 per day
The recommended daily intake for vitamin B12 for people over 14 is 2.4 mcg.
However, you may want to take more depending on your age, lifestyle, and specific condition.
See that the percent of vitamin B12 your body can absorb from supplements is not very high. For example, it’s estimated that your body only receives ten mcg of a 500-mcg B12 supplement.
Here are some suggestions for the B12 dose for specific details.
under age 50
For people over 13, the recommended daily take of vitamin B12 is 2.3 mcg.
Most people meet this condition through diet.
over 50 age
Pregnant women And breastfeeding women
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Vegetarians and vegans
B12 for improved energy
Benefits of Vitamin B12
Blood cell production
Vitamin B12 deficiency may prevent red blood cells from developing correctly. Commonly red blood cells are small and round.
So, supplementing with vitamin B12 can help your body produce red blood cells.
Source of vitamin b-12
Dairy Products: Firstly, it has been found that 250 ml of milk contains about 1.2 – 2.4 of vitamin B12. Accordingly, it would help if you kept in mind that you must consume milk and milk-based food items like butter, cheese, curd, and cheese.
Fruits and Vegetables: Vitamin B12 from vegetables like Beetroot, Alfalfa, Butternut Squash. By consuming some fruits like apple, banana, mango, and orange, you can also meet the deficiency of vitamin B12.
Vitamin B12 plays many vital roles in your body.
Most people meet these requirements through nutrition alone, but older adults, people on strict plant-based nutrition, and those with digestive diseases may help from supplements. However, dosages vary based on individual needs.
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