How To Obtain Vitamin B 12 For Enhancing Energy Levels?
Also known as Cobalamin and more commonly as the energy vitamin, vitamin B 12 is definitely an important nutrient for your overall growth and well-being.
Why Is It Essential?
- This is because your body needs an optimum amount of this nutrient in order to create and develop the genetic material and perform DNA synthesis.
- Apart from being required for proper formation of RBCs (red blood cells) in your blood, it is more essential.
- Mainly because this particular member of the vitamin B family also looks after the health of your nerve cells.
- And thus it supports and promotes a healthy neurological function.
- Besides, the presence of this essential micro-nutrient in your body boosts your energy levels.
- Also, it contributes to the adrenal function.
- And makes way for a smooth metabolism.
- Not only this, it also promotes the efficient functioning of your brain .
- While taking care of the entire immune system.
Lack Of Vitamin B 12
Any lack of vitamin B 12 in your body can lead to deficiency symptoms. The most common being pernicious anemia.
Some other symptoms that you could experience with lack of this vitamin are –
- Chronic fatigue
- Frequent exhaustion
- General weakness and lethargy
- moodiness could be there.
- Weak muscles
- dizziness and brain fog
- Rapid or irregular heartbeat
- Shortness of breath.
Severe Symptoms Could Crop Up
Although the few symptoms associated with this ailment have been mentioned and these need to be noted. Besides, severe lack of this particular vitamin could some more sturdy signs and symptoms. These are –
Mental Symptoms –
- Loss of memory
- Confused state of mind
- Dementia
Physical Symptoms –
- Some serious health repercussions
- An irreversible neurological disorder.
Therefore, maintaining optimum levels of vitamin B 12 becomes all the more essential.
Vitamin B12 Foods
Other than taking the supplements, there are some animal as well as plant based sources of this essential vitamin. You could definitely bring these in your diet and foods and keep away from losing Vitamin B12 and experiencing all sorts of signs and symptoms.
Animal-Based Sources Of Vitamin B 12
There are various animal-based foods which offer an abundant availability of this vitamin.
- Organ meats such as beef liver, clams, eggs, poultry, meat, shellfish, turkey, oysters, chicken, trout, and salmon, etc. contain a considerably large amount of vitamin B 12.
- Eggs, on the other hand, are not only effective at providing us a whole day’s worth of this nutrient, but are also cheap source.
All – Natural Sources & Supplements For Vegans And Vegetarians
Since, most of these sources are animal-derived, vegetarians and vegans often have to compromise and end up suffering from vitamin B 12 deficiency. Although, for the vegetarians, choice could be fairly reasonable. In order to combat this problem, there are a few food options such as –
- Fortified breakfast cereals, grain and bean products available nowadays that contain synthesized form of Vitamin B 12.
- These have a high bio availability and are therefore more easily and readily absorbed by our body.
- And thus this vitamin can be taken as a dietary supplement.
- Milk and dairy products also contain sufficient amount of vitamin B 12.
- Cottage cheese (Paneer), for example, is a good source of this vitamin and contains very few calories.
- Skimmed or low fat milk is another great option. It is because it comes loaded with a variety of other health benefits, apart from also providing us with vitamin B 12.
- Other natural sources of vitamin B 12 such as miso, white button mushrooms, tempeh, etc. can also be tried
- You may include these in your diet in combinations, as long as they ensure an optimum amount of vitamin B 12.
Absorption Of Vitamin B 12
- First, the presence of Hydrochloric acid in the stomach allows separation of this vitamin from the protein it generally comes attached with.
- Thereafter, this nutrient is combined with the protein that is present in your stomach, known as the intrinsic factor.
- It is only then that the vitamin B 12 gets absorbed by your body.
Spirulina Is Supportive Aid
Spirulina is understood to be a supportive aid for gaining this specific vitamin as it does contain Methylcobalamin, which has high bio-availability.
- Although, certain mushrooms, sea-weed and algae such as nori, naturally produced chlorella, Aphanizomenon flos-aquae, AFA, etc. are known to contain traces of cobalamin.
- Yet, the blue-green algae called as Spirulina actually happens to be a type of cyanobacteria.
- It is believed to contain some two to three times more the amount of the vitamin B 12, as compared to beef liver.
Is It Sufficient?
- Yet at the same time, vegans and vegetarians cannot solely rely on the use of Spirulina to make up for a B 12 deficiency.
- Nonetheless, it is a good idea to supplement your daily diet with this Super-food known as Spirulina.
- This is because it contains a whole host of other healthy nutrients as well as essential antioxidants.
Watch Video: Agni – Ayurveda Digestion Mantra
About the Author:
Dr Sonica Krishan is Author and Speaker in the areas of Healthy and Joyous Living through Ayurveda, Meditation, Yoga and other Contemplative practices. She is a leading Ayurveda Professional in India. She is also Health Writer, Columnist, Editor, Ayurveda Consultant and Holistic Healing Coach. Dr Sonica is open for National as well as International Collaborations with interested people / institutions in fields of Ayurveda, Meditation and Yoga.
Dr Sonica Krishan’s Books are available at Amazon
Related Blogs:
Ghee – Ancient Super-food For Holistic Healthcare
6 Wrong Food Combinations That You Must Know