Vitamin B12 is one of the essential vitamins our bodies need to stay healthy. It helps keep our red blood cells healthy, supports nerve function, and plays a role in digesting fats, among other things. However, many people struggle with getting enough B12 in their diets, which can result in deficiency symptoms like fatigue, weakness, trouble thinking clearly and memory loss. Luckily, there are several ways to increase your intake of this essential vitamin. Here’s everything you need to know about Vitamin B12 and how you can boost your levels naturally:
What is Vitamin B12?
Vitamin B12 is one of the essential vitamins our bodies need to stay healthy. B12 is primarily found in animal products, so it’s not surprising that vegans and vegetarians may have trouble getting enough of this nutrient. B12 is found in a variety of foods, including fish, meat, poultry, eggs, dairy products and certain fortified foods like cereals and non-dairy milk. It’s also available as a dietary supplement for people who are at risk for deficiency. Vitamin B12 is essential for so many bodily functions — and it’s often overlooked when people talk about vitamins and minerals. B12 plays a role in many bodily processes, including neurological function, red blood cell production and fatty acid metabolism.
Symptoms of Vitamin B12 Deficiency
– Lack of energy – People with low B12 levels often lack energy, become depressed and have impaired memory. If you’re feeling these symptoms, your B12 levels may be too low. – Fatigue – Almost half of all people with B12 deficiency experience fatigue. This is often accompanied by depression and difficulty focusing. – Difficulty concentrating – When B12 levels are too low, you might have trouble focusing on tasks and remembering things. Low B12 has even been linked to an increased risk of dementia. – Weakness – If you’re experiencing muscle weakness, fatigue, or tingling or numbness in your hands or feet, low B12 may be the culprit. – Swollen and painful joints – Around half of people with B12 deficiency develop joint pain and swelling. This condition — called hyperhomocysteinemia — is associated with an increased risk of heart disease.
How to increase your intake of Vitamin B12
If you’re at risk for deficiency and want to up your intake, you’ll want to focus on foods high in B12. These include: – Fish: Salmon and tuna are excellent sources of B12. – Meat: Chicken, lamb and beef are excellent sources of B12. – Eggs: Eggs are one of the richest sources of B12 — one egg yolk contains about 4 micrograms of B12. – Dairy: Milk, yogurt and cheese are good sources of B12. If you’re at risk for deficiency, talk to your doctor about taking a daily B12 supplement. Taking a supplement is the most efficient way to increase your B12 intake, but you can also get it from a B12 patch.
Foods high in Vitamin B12
These include: – Fish: Salmon and tuna are excellent sources of B12. – Meat: Chicken, lamb and beef are excellent sources of B12. – Eggs: Eggs are one of the richest sources of B12 — one egg yolk contains about 4 micrograms of B12. – Dairy: Milk, yogurt and cheese are good sources of B12. If you’re at risk for deficiency, talk to your doctor about taking a daily B12 supplement. Taking a supplement is the most efficient way to increase your B12 intake, but you can also get it from a B12 patch.
Natural remedies for increasing B12 levels
If you’re at risk for deficiency and want to up your intake, you’ll want to focus on foods high in B12. These include: – Fish: Salmon and tuna are excellent sources of B12. – Meat: Chicken, lamb and beef are excellent sources of B12. – Eggs: Eggs are one of the richest sources of B12 — one egg yolk contains about 4 micrograms of B12. – Dairy: Milk, yogurt and cheese are good sources of B12. If you’re at risk for deficiency, talk to your doctor about taking a daily B12 supplement. Taking a supplement is the most efficient way to increase your B12 intake, but you can also get it from a B12 patch.
Bottom line
Vitamin B12 is essential for so many bodily functions — and it’s often overlooked when people talk about vitamins and minerals. B12 plays a role in many bodily processes, including neurological function, red blood cell production and fatty acid metabolism. If you’re at risk for deficiency, you should be sure to get enough B12 in your diet — and if you’re not getting enough from food, you may want to consider taking a supplement.
