Adults Need 2.4 Micrograms of B12 Daily
On an average, an adult needs 2.4 micrograms of this crucial vitamin per day. And like most vitamins, B12 needs to come from food or supplements since our bodies can’t make it. You can get vitamin B12 from clams, beef liver, milk, eggs, meat, fish, and poultry. If you are already deficient and facing health problems, your doctor may suggest supplements to get back on track.
An estimated 1.5–15% of the population suffers from vitamin B12 deficiency. This includes people with Crohn’s disease, pernicious anemia, or celiac disease, as they often have difficulty in absorbing this vitamin from food. Older people who don’t have sufficient hydrochloric (stomach) acid can also face problems processing the vitamin. Vegans and vegetarians are also at risk of a deficiency since plant-based foods do not contain sufficient amounts of vitamin B12. Here’s a list of vegan sources of vitamin B12. People on antacids or proton pump inhibitors also suffer from B12 deficiency due to suppressed stomach acid.
Vitamin B12 Deficiency Can Affect Both Sexual And Mental Health
A deficiency in vitamin B12 can have a wide range of consequences. Along with fertility and sexual problems, you may experience weakness, tiredness, constipation, megaloblastic anemia, problems with balance, dementia, confusion, depression, poor memory, sore mouth or tongue, loss of appetite, or weight loss. It can even damage the nervous system.
Vitamin B12 Overdose May Raise Risk Of Colorectal And Lung Cancer
But while you need vitamin B12 to stay healthy, excessive intake can actually be harmful. Some studies have found that increasing the intake of vitamin B12 upped the risk of colorectal cancer in men.
Another recent study found that taking vitamin B6 and B12 supplements for a long time significantly raises the risk of lung cancer in men, particularly smokers. Researchers speculate that these otherwise protective vitamins might be feeding tumors and causing them to grow faster.11 12 However, it’s unclear whether B12 derived from whole foods rather than supplements would produce a similar effect.
To improve fertility, increase your B12 intake. However, make sure you consult your doctor before opting for supplements as excessive intake may cause more harm than good.
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