The B vitamins are extremely important, but they are often overlooked when you are not feeling well. Vitamin B12 is important for good adrenal function maintains the nervous system, and is necessary for metabolic processes.
It is important to make sure that you constantly have enough B vitamins in your diet because they are water-soluble and excess is usually flushed out of the body.
WHY IT IS IMPORTANT TO GET ENOUGH VITAMIN B12?
Vitamin B12 is essential for the maintenance and development of nerve cells, and red blood cells. It also helps produce RNA and DNA and neurotransmitters. The other B vitamins are necessary to be taken together for better absorption of vitamin B12. They help reduce stress and symptoms of PMS and menopause.
SIGNS YOU MAY HAVE A VITAMIN B12 DEFICIENCY:
There are several signs that you may have a vitamin B12 deficiency, these include:
Shortness of breath.
Moon ridges in nails.
WHO ARE AT RISK?
Vitamin B12 is mainly found in animal meat, which is why many vegetarians and vegans tend to develop a deficiency of the vitamin. In which case, powdered chlorella and/or spirulina might be a good option as supplements to prevent deficiency. A B12 supplement may also be an option, but it is not a long-term solution.
Other people who are at risk with the B vitamins deficiency include the elderly, pregnant women, and those who suffer from an intestinal disorder or from haemorrhage.
HOW MUCH DO YOU NEED?
The NIH (National Institutes of Health) recommends that everyone over the age of fourteen get 2.4 mcg per day. Pregnant females should try for 2.6 mcg and females that are nursing should aim for 2.8 mcg.
People who are over the age of 50 should eat a diet that contains foods that are fortified with vitamin B12 or take a supplement. Typically the supplement should be between 25 to 100 mcg in order to maintain vitamin B levels to where they should be.