This vitamin is called the energy vitamin and its deficiency can lead to many health problems, including some potentially very serious conditions. However, it is water-soluble, vitamin B12 is stored in their liver, kidney and other tissues in the body, so that its deficiency may remain unnoticed for a few years.
Vitamin B12 is important for the functioning of the nervous, digestive, circulatory and reproductive systems. It regulates the production of hormones, maintain a healthy immune system is involved in the formation of red blood cells and DNA. It is linked to our cognitive abilities and mood stability.
You may suffer from a lack of vitamin B12, or because not consume enough vitamin B12, or are not able to absorb it completely. Vitamin B12 is found mainly in animal products, which means that vegetarians and vegans are among those who are at greater risk of developing a deficiency of this kind.
Decreased absorption of the vitamin may be a result of stomach problems, autoimmune diseases and others. For example, in people over 50 have a greater risk of vitamin B12 deficiency due to poor absorption due to lack of gastric acid. The food is hard to absorb, if you suffer from ulcers, Crohn's disease, celiac disease, gastritis, or if part of the intestines are removed surgically.
Certain prescription drugs can affect your ability to absorb vitamin B12, including anti-ulcer drugs, antacids and metformin - this is a medicine taken by patients with diabetes.
The symptoms are often not very specific, so that the deficit of vitamin B12 may remain unnoticed for a long period of time. It is also easily confused with other conditions and therefore are likely not to initiate timely treatment.
Here are the most characteristic symptoms of vitamin B12 deficiency:
- Fatigue and lack of energy
- Shortness of breath
- Headache
- Cognitive problems such as memory loss and difficulty concentrating
- Pale or yellow skin (jaundice)
- Indigestion and slimming
- Edited sensation in extremities (tingling, desensitization)
- Muscle weakness
- Changes in mood
- Dry mouth
- Ringing in the ears (tinnitus)
- Sleep problems - deficiency of vitamin B12 affects the production of melatonin, which is known as the "sleep hormone"
- White nails may also be a sign of anemia
We need to take 2.4 micrograms of vitamin B12 per day. The easiest way to prevent vitamin B12 deficiency is to consume the right foods. Various meats, seafood, milk and eggs are excellent sources of this vitamin.
Very good source of vitamin B12 is spirulina - it is high in protein, which consists of two types of blue-green algae. Spirulina has a very high nutritional value and contains 60% protein, so it is ideal for vegetarians and vegans. Spirulina is a rich source of nutrients and antioxidants such as beta carotene, selenium, zinc, iron and vitamins C, E and vitamin B12.