Vitamin B12. Properties

Vitamin B12 is considered one of the most necessary nutrients for human health. It belongs to the B vitamin complex, so it is a water-soluble vitamin and does not have the capacity to be stored in fats, muscles and organs of our body, except for the liver, an organ in which it can be stored to a certain extent. Because of its multiple health benefits, it has been included among the 13 essential vitamins for the human organism. Understanding the importance of maintaining a balanced and nutritionally rich diet is essential to meet our body's nutritional requirements.

During the development of this guide, we will be addressing some of the most important general benefits of vitamin B12 intake for the maintenance of adequate health patterns in the human body. Likewise, we will review some of the most recommended sources of vitamin B12 and the detriments related to the excess consumption of this nutrient.

General benefits of vitamin B12

Vitamin B12 plays a great role in the development of the metabolic functions of our organism. Its effects extend to the breakdown of important nutrients such as proteins. It participates in the defense of our body through the formation of red blood cells, strengthening our immune system and preventing the appearance of various diseases that threaten our quality of life.

Among other benefits associated with the consumption of vitamin B12 is that of being an essential nutrient for the preservation of our brain structures, which is why it widely favors the protection and maintenance of our central nervous system.

When the human body has low levels of vitamin B12, effects such as pain and numbness in the extremities of the body, balance problems, dizziness and anemia can be observed.

How to acquire vitamin B12?

Vitamin B12 can be easily acquired through the consumption of nutritional supplements. However, the safest and most recommended source to meet the requirements of this nutrient in our body will always be the food source. This is because by maintaining a balanced and nutritionally rich diet, it is not necessary to make use of any supplementation.

There are many foods that have good levels of vitamin B12, among them we have: fish, some poultry meats, various dairy products, milk, clams, beef liver, cereals fortified with vitamin B12, among others. As can be seen, it is essential that we focus our diet on the consumption of a wide variety of animal products to ensure that we meet the demands of this nutrient, since with the exception of certain fortified products, we cannot find vitamin B12 in foods of vegetable origin.

In the case of supplements, it is possible to access vitamin B12 in almost any multivitamin, usually accompanied by other B vitamins to facilitate its absorption.

Effects of hypersupplementation

The recommended daily intake of vitamin B12 to meet the body's needs ranges from 2.4 mcg for adults, both men and women. If the person is younger, it is advisable to consult a specialist who can adapt the doses to individual needs.

Among the adverse effects registered by the excessive consumption of vitamin B12 are nausea, vomiting, stomach discomfort, diarrhea, headaches, general discomfort, among others. If you notice that some of these signs appear as a result of vitamin B12 consumption, go immediately to a health specialist to evaluate and adjust your doses.