What did I know about Vitamin B12 before writing this post? Absolutely nothing.
Then, I found this handy little article on Healthline describing all the different types of Vitamin B and why they're important for your body. I'll write several posts about all the different types of Vitamin B and why they're important. Here's what I found about Vitamin B12.
Well, what is it?
This is a water-soluble vitamin. This just means that it can be easily absorbed and then peed out later (TMI, I know). This also means that your body cannot store this vitamin (like, say, Vitamin A) for later use.
Vitamin B12 is a very important vitamin that helps to regulate the nervous system and also helps with red blood cell formations.
Wait, stop. What do red blood cells do again??
Red blood cells carry oxygen all over our bodies and then exchange it for carbon dioxide so our lungs can breathe it out! Without red blood cells, we get something called Anemia. On a scale of severity, Anemia can be pretty dangerous. On the lower end, Anemia causes weakness, fatigue, and headaches. On the upper end, your body might not get enough oxygen to your heart.
So, bottom line: we need red blood cells. And to get red blood cells, we need Vitamin B12.
So what are some other benefits?
Faster metabolism
Increased energy
Mental clarity
Deeper sleep
Better mood
Stronger immune system
This stuff sounds great! Where can I get it?
Unfortunately for plant-based eaters, B12 is mostly in meat and dairy products. Eggs, cheese, milk, fish, shellfish, liver, kidney, and red meat are all the best sources of B12. So if you're vegan, it's going to be really hard for you to get this vitamin without taking a supplement.
That said, there are plenty of B12 supplements in practically every store, online marketplace, and even in your multivitamin. I recently started using this one.
How much do I need??
The recommended daily intake is around 2mcg per day for adults -- definitely not hard to maintain if taking a supplement.
Should I worry about taking too much?
No! Since B12 is water-soluble, any excess amount of the vitamin will just be peed out.
However, there are ramifications if you have too little.
Okay what happens if I'm deficient?
Thos lacking in Vitamin B12 might notice one or more of these symptoms:
- irritability or depression
- confusion
- memory problems
- fatigue
- constipation
- loss of appetite
- weight loss
** Any of these could also be symptoms of something else, so if you think you have a Vitamin B12 deficiency, please consult with your doctor.
Once the problems escalate, they can cause much more severe damage such as:
- anemia
- neurological changes like numbness or tingling in the hands or feet
- difficulty maintaining balance
- permanent nerve or brain damage
- may have a higher risk of developing psychosis, mania, or dementia
And... who is specifically at risk for a deficiency?
- vegans
- people who are already diagnosed with anemia
- those who have Crohn's Disease
- those with gastritis, Celiac Disease, and inflammatory bowl disease
- alcoholics
- those who take the medication Metformin
Wow! Okay, I get it! I'll start taking B12 ASAP.
Good! And just in case you forget all about this vitamin, here is a handy infographic on the subject.
To summarize...
- Vitamin B12 is a type of B vitamin that is extremely important for producing red blood cells.
- B12 typically comes from meat and dairy, so if you're vegan you should use a supplement.
- Without it, we can get all sorts of problems ranging from fatigue and confusion to anemia and neurological damage.