This Morning: Dr Ranj outlines the dangers of vitamin B12
Vitamin B12 helps keep nerves and blood vessels healthy and a lack of it can prevent your red blood cells from working properly. If you eat a healthy, balanced diet then you should get enough B12 from your food. But for people who struggle to get enough B12, taking supplements can be an effective way to top up their levels. This is how much Vitamin B12 is the right amount and how to spot if you’re running low.
What is Vitamin B12 and why is it good for you?
Vitamin B12 is important for keeping your blood and nervous system healthy.
The nutrient is used in the making of your body’s genetic material, DNA, and also helps your body to release energy from food.
Vitamin B12 is a nutrient found in a wide range of foods including meat, fish, eggs and dairy.
Most people who eat a varied and balanced diet should get enough Vitamin B12 without the need for supplements.
Vitamin B12: What is Vitamin B12 and why is it good for you?
But a lack of B12 can put you at risk of developing anaemia, when you have fewer red blood cells than normal.
That’s because not having enough B12 can cause the body to produce abnormally large red blood cells, that can’t function properly.
How to get vitamin B12
Good sources of vitamin B12 include meat, fish, cheese and eggs which means B12 deficiency is more common among vegetarians and vegans.
Some fortified breakfast cereals contain the nutrient too.
Some people take vitamin B12 supplements to maintain healthy levels.
How much vitamin B12 do I need?
According to the NHS, the amount of Vitamin B12 you needs varies slightly depending on your age.
Adults aged 19 to 64 need about 1.5 microgram a day of vitamin B12.
Vitamin B12 intake guidelines for children:
- One to three-years-old: 0.5µg/day
- Four to six-years-old: 0.8 µg/day
- Seven to ten -years-old: 1.0 µg/day
- 11 to 14-year-olds: 1.2 µg/day
- 15 to 18-year-olds: 1.5µg/day
How do I know if my B12 levels are low?
Vitamin B12 performs several essential functions in the body and a B12 deficiency can cause numerous symptoms.
According to the NHS, these are the symptoms of Vitamin B12 deficiency:
- extreme tiredness
- a lack of energy
- pins and needles (paraesthesia)
- a sore and red tongue
- mouth ulcers
- muscle weakness
- disturbed vision
- psychological problems, which may include depression and confusion
- problems with memory, understanding and judgement
You should visit your GP if you think you may have a vitamin B12 deficiency. You will normally be diagnosed based on your symptoms and the results of a blood test.