Most people get enough vitamin B12 from their diet (Image: Getty/)

If you’ve done any preliminary research on plant-based supplements, you’ve probably heard of vitamin B12.

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Also, as people have become more health conscious since the pandemic, it’s good to know which vitamins to spend money on and which ones are a waste of time and money if considered life-threatening.

Also, with the arrival of the cold season, we are looking for ways to maintain our immunity.

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Here is everything you need to know about Nifty Vitamins.

What is vitamin B12?

Vitamin B12 is involved in the health of blood and nerve cells.

According to NutriMuscle supplement expert Richard Mortimer, “It plays an important role in the production of red blood cells, which help transport iron and oxygen throughout the body.”

Vitamin B12 also contributes to the normal functioning of the nervous system and “helps reduce stress and feelings of anxiety in the body,” he says.

Vitamin B12 boosts energy and helps promote healthier skin, it adds.

“It can also improve mood and promote bone health,” says Richard.

“As we age, bone density can decrease, causing our bones to become weaker and more brittle,” he explains.

“Vitamin B12 may help maintain bone mineral density and prevent this decline.”

Who needs more vitamin B12 and how much should I take?

Adults between the ages of 19 and 64 need about 1.5 micrograms of B12 per day, but most people can get it from their diet.

“Foods rich in vitamin B12 include eggs, yogurt, salmon, beef, shellfish, and fortified cereals,” says Richard.

However, because vitamin B12 is primarily found in animal foods, “vegetarians and people following a plant-based diet may experience symptoms of vitamin B12 deficiency and may be tempted to take supplements.”

Symptoms of vitamin B12 deficiency:

Vitamin B12 deficiency can lead to anemia, which may be preceded by symptoms such as:

  • Pale yellow skin tone.
  • red, sore tongue (glossitis)
  • mouth ulcer
  • Pins and needles (paresthesia)
  • Changes in the way you walk or move
  • visual disability
  • hypersensitivity
  • depression
  • Changes in thinking, feeling, and behavior.
  • Decreased mental abilities, such as memory, understanding, and judgment (dementia)

Symptoms of anemia include:

  • exhaustion (fatigue)
  • Lack of energy (lethargy)
  • labored breathing
  • feeling of weakness
  • headache
  • pale skin
  • Palpable heartbeat (heartbeat)
  • Hearing sounds from inside the body instead of outside (tinnitus)
  • anorexia and weight loss

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