Introduction
Vitamin B12, also known as cobalamin, is an important nutrient for maintaining physical health and energy levels. Unlike some vitamins, our bodies cannot produce it on their own, so it is essential to get it from food or supplementation. It is important for blood health, nervous system function, and brain function.
What is Vitamin B12?
It is a water-soluble vitamin that helps the body make red blood cells, which are essential for DNA synthesis, and maintains a healthy nervous system. It plays an important role in ensuring the proper functioning of the brain and efficient oxygen transport by blood. Without it, the body’s ability to work slows down, which can disrupt your daily life.
Natural Sources of Vitamin B12
If you understand how to make vitamin B12 naturally and evenly, your life will be easier. The most reliable and consistent sources of protein are animal-based foods, including meat, fish, eggs, and dairy products. For vegetarians, nutritious options such as almond milk, snack grains, soy milk, and fermented foods can be considered. Additionally, products such as tablets, drops, sprays, or injections provide a different way to meet your vitamin B12 requirements.
How Much Vitamin B12 Do You Need?
In most cases, the daily allowance for young adults is about 2.4 micrograms. The dosage may be slightly higher for pregnant and lactating women. The needs of people facing any medical problems may also be different, so if you suspect that you are deficient, it would be better to seek medical advice and follow their advice.
Key Health Benefits of Vitamin B12
- Increases energy levels – Helps the body convert all the food we eat into energy and reduces fatigue.
- Increases brain function, which plays a vital role in the proper control of functions such as memory, attention, and mood.
- Support for healthy nails, hair, and skin, which promotes cell growth by providing adequate nutrients, thereby enhancing natural beauty.
- Keeps the heart healthy, which reduces homocysteine levels, which helps reduce the risk of heart problems.
- Prevents anemia, which helps in the production of healthy red blood cells, thereby reducing the risk of megaloblastic anemia.
- Protects the nervous system – Maintaining healthy nerve cells in the body provides adequate support for cell growth.
Vitamin B12 Deficiency: Reasons and Symptoms
Deficiency usually occurs when a person’s body lacks enough B12 or cannot absorb it properly.
Reasons include:
- Following a strict vegetarian diet.
- Absorption becomes harder with age, often due to aging.
- Medical conditions such as anemia, Crohn’s disease, and celiac disease.
- Certain drugs affect stomach acid or absorption.
Common symptoms:
- Constant fatigue and weakness.
- Numbness and tingling in the hands and feet.
- Poor concentration and memory.
- Mood swings such as irritability and sadness.
- Difficulty breathing and pale skin.
- Dizziness
- Increased heart rate
If left untreated for a long time, severe vitamin B12 deficiency can cause permanent nerve damage.
Who is More at Risk?
Some individuals are more prone to vitamin B12 deficiency, such as,
- elderly people
- Those on a vegetarian diet
- Individuals taking long-term medications like metformin or antacids
- pregnant and breastfeeding women who follow a plant-based diet
- people with digestive problems.
Diagnosis and Treatment
A blood test can identify a vitamin B12 deficiency. Depending on its severity, treatment may include the following:
- Incorporate foods high in B12 into your diet as much as possible.
- You can also take the medicine daily if you wish.
- If the effects are severe, B12 injections may be needed.
If you receive treatment immediately, you recover faster and can enjoy its health benefits for a long time.
Ayurvedic treatment for vitamin B12 deficiency
Mix 100 grams of desi jaggery, 20 grams of coriander powder, 2 teaspoons of cow ghee, and make a base, and cook it for a while. After that, make small pills from it. Suck these pills in the morning and evening before meals. By doing this, saliva will start forming in the mouth, and after that, saliva mixes with the food, our body will naturally start making vitamin B12. Eat this pill immediately after sucking it. To ensure the results of this treatment are certain and fast.
If you are keen on taking care of your body, then you can also learn about the benefits of Health Benefits Jaggery
Here are some Ayurvedic home remedies to increase vitamin B12 levels in the body:
1) Amla
Solution: Amla is rich in vitamin C and B12, which improve digestion. It absorbs nutrients quickly.
Dosage: Eat amla juice and chutney every morning.
You can also learn more about the health benefits of amla.
2) Ghee
Solution: In Ayurveda, ghee is considered a nutritious option that plays an important role in increasing vitamin B12 levels.
Dosage: Use 1-1.5 teaspoons of ghee in your daily meals.
3) Fermented Foods
Solution: Fermented foods like idli, dosa, and dhokla can serve as an excellent source of vitamin B12.
Dosage: Include these dishes regularly in your breakfast or main meal.
4) Spirulina
Solution: Spirulina is a completely Ayurvedic food that contains significant amounts of vitamin B12.
Dosage: 500 mg- 1 gram of spirulina powder can be taken daily, mixed with milk or water.
5) Lentils
Solution: Lentils are highly valued in Ayurveda as a major source of protein and vitamin B12.
Dosage: You can add 1-1.5 cups of lentil soup or vegetables to your daily menu.
6) Moringa (drumstick leaves)
Solution: Moringa leaves provide vitamin B12 and essential nutrients that help combat anemia.
Dosage: Mix 1-1.5 teaspoons of moringa powder in yogurt, milk, or vegetables.
7) Tulsi Leaves
Solution: Tulsi leaves improve vitamin B12 levels.
Dosage: Chew 6-11 Tulsi leaves on an empty stomach every morning.
8) Ginger and Garlic
Solution: Both play a significant role in enhancing digestive health, which facilitates better absorption of vitamin B12.
9) Fruits and Nuts
Solution: Fruits like bananas and apples, along with the nutrients found in dates and dried fruits, are associated with vitamin B12.
Dosage: Eat 1 cup of fresh fruits and 10 to 12 dried fruits daily.
10) Ashwagandha
Solution: Ashwagandha relieves stress and improves nutritional status, which can help increase vitamin B12 levels.
Dosage: You can take 500 mg-1 g of Ashwagandha powder with water or milk 1-2 times a day.
11) Fenugreek Seeds
Solution: Fenugreek seeds are popular in Ayurveda and are a natural source of vitamin B12.
Dosage: Soak 1 teaspoon of fenugreek seeds in water and eat them every morning. This is a powerful source.
12) Herbal Decoction
Solution: Decoctions made from basil, ginger, and pepper help increase vitamin B12 and other nutrients.
Dosage: Drink 1-2 cups of this decoction daily.
These remedies can help increase vitamin B12 levels and support your overall well-being, enabling you to lead a healthy and active life.
Can You Get Too Much Vitamin B12?
Since vitamin B12 is water-soluble, the body excretes excess vitamin through urine. As a result, an overdose can occur occasionally. Some people consider higher supplement doses safe, although they may experience minor side effects such as headaches and stomach upsets.
Conclusion
Vitamin B12 is not as small a nutrient as you might think, but its effects on health are very effective. It makes a vital contribution to maintaining and strengthening healthy blood and nerves. This enhances the heart’s ability to function. You get it in various forms, such as through food or through supplements. With proper care and precautions, you can enjoy a long and healthy life. If you suspect that you may have a vitamin B12 deficiency, it is best to get tested at the right place and seek medical advice.