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B12 it Sources & Symptoms

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.

Vitamin B12 is generally not present in plant foods

Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis

Vitamin B12, bound to protein in food, is released by the activity of hydrochloric acid and gastric protease in the stomach [5]. When synthetic vitamin B12 is added to fortified foods and dietary supplements, it is already in free form and, thus, does not require this separation step. Free vitamin B12 then combines with intrinsic factor, a glycoprotein secreted by the stomach’s parietal cells, and the resulting complex undergoes absorption within the distal ileum by receptor-mediated endocytosis Approximately 56% of a 1 mcg oral dose of vitamin B12 is absorbed, but absorption decreases drastically when the capacity of intrinsic factor is exceeded (at 1–2 mcg of vitamin B12)

Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day

OR Take one B12 supplement daily providing at least 10 micrograms

OR Take a weekly B12 supplement providing at least 2000 micrograms.

If relying on fortified foods, check the labels carefully to make sure you are getting enough B12. For example, if a fortified plant milk contains 1 microgram of B12 per serving then consuming three servings a day will provide adequate vitamin B12. Others may find the use of B12 supplements more convenient and economical.

The less frequently you obtain B12 the more B12 you need to take, as B12 is best absorbed in small amounts. The recommendations above take full account of this. There is no harm in exceeding the recommended amounts or combining more than one option.

Good information supports vegan health, pass it around.

People at risk of a B12 deficiency include

Unfortunately, B12 deficiency is common, especially in the elderly. You’re at risk of deficiency if you don’t get enough from your diet or aren’t able to absorb enough from the food you eat.

vitamin B12 deficiency can take years to show up, and diagnosing it can be complex. A B12 deficiency can sometimes be mistaken for a folate deficiency.

1. Pale or Jaundiced Skin

2. Weakness and Fatigue

3. Sensations of Pins and Needles

4. Changes to Mobility

5. Glossitis and Mouth Ulcers

6. Breathlessness and Dizziness

7. Disturbed Vision

8. Mood Changes

9. High Temperature

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