Vitamin B12 deficiency: symptoms and remedies

, also known as "the vitamin of" energy "for its fundamental energizing power for the functioning of the organism, is cyanocobalamin, a term commonly identified with this vitamin of group B. Scarcely present in the organism, it nevertheless represents the form more stable under which it is marketed in common drugs and food supplements. The daily requirement of vitamin B12 is decidedly modest, but still essential for health. The daily dose required for adults is about 2 - 2.5 µg, while the deposits present in the organism amount to about 4 mg. During pregnancy and breastfeeding, it is advisable to increase the need for the well-being of the mother and fetus.

. The onset of this disease is due not so much to the mineral deficiency as to that of erythrocytes. The vitamin B12 complex is in fact essential for the synthesis of red blood cells by the bone marrow. This essential function is particularly well known in the world. of sport, where cyanocobalamin is considered, together with iron and folic acid, in effective products to solve cases of "sports pseudoanemia".

, birth control pills and antibiotics. Vitamin B is also minimally synthesized by bacteria present in the intestinal flora. The organism is able to store it only in small quantities, which are immediately used and quickly eliminated, therefore a constant replacement and daily supply is necessary.

When absorption is hindered or facilitated. In case of severe stress, or bacterial infections, for example, there is a significant lowering of vitamin B12. Absorption is instead favored by vitamins C and E, calcium and iron. causing a significant drop in cobalamin in the body is also the excessive consumption of: coffee, sugar and alcohol, which also hinders the absorption of vitamins B1 and B2.

. Vitamin B12 plays an important role in preventing a type of anemia called megaloblastic anemia, which is characterized by large red blood cells and a deficiency of folate or vitamin B12. The condition commonly leads to symptoms such as fatigue and weakness. Additionally, cobalamin (vitamin B12) deficiencies can cause decreased energy and exercise tolerance, along with mild fatigue and shortness of breath.

Sarsa concentration. Several scientific studies have linked vitamin B12 deficiencies with cognitive impairment, including manifestations such as brain fog, or cognitive fog, lack of concentration, poor memory and even an increased risk of developing conditions such as Alzheimer's. People with higher levels of vitamin B12 they seem to have less brain shrinkage as they age. Taking vitamin B12 when deficient can be helpful in strengthening memory, mental clarity, overall energy and depressed mood.

Tingling in the hands and feet. A pins and needles sensation felt when the foot is about to fall asleep - if this happens often it could be a sign of a vitamin B12 deficiency. Since the vitamin plays an essential role in the nervous system, when lacking, it can lead to demyelination of the nerves of the central nervous system. In other words, the protective lining of the nerves can be damaged, leading to this tingling sensation.

and derivatives, beef, eggs); for this reason the risks of deficiency are more concrete in vegetarians. A diet of this type followed by the pregnant mother can be very dangerous for the unborn child. The liver, by far, is the food of animal origin with the highest concentration of vitamin B12, followed by kidney, muscle meat, fish, but it is also contained in egg yolk and, to a lesser extent, in cheeses, especially aged.

On the other hand, it must be said that B12 is the only water-soluble vitamin of which there are important reserves in the body which, concentrated in the liver, are able to cover its needs for long periods of time (up to three to five years).

It should be remembered that in the preparation of food, heat and boiling can destroy most of the vitamins present in fresh food. Vitamin B12 itself is lost in good quantities during the refining process of flours and cereals, but also during storage. and the sterilization of industrially prepared foods In cases of vitamin B deficiency, it is preferable to take wholemeal and unrefined products, and fresh, therefore not industrially processed.

Seven foods to integrate into a healthy and balanced diet for the correct need for vitamin B12: