By: Jack Whalen
Vitamin B-12 is an essential nutrient required for many processes in the human body. It is found in foods like meat, seafood, dairy, and eggs that come from animals. This vitamin is essential for creating DNA, sustaining neurological function, and preserving healthy red blood cells.
Health Benefits of Vitamin B-12
Supports red blood cell formation by helping produce red blood cells responsible for carrying oxygen throughout the body
Essential for DNA synthesis
Supports energy production by converting food into glucose
It promotes brain health and may also help to reduce the risk of depression and other mental health conditions.
Supports heart health by reducing homocysteine levels, an amino acid that can damage blood vessels and increase the risk of heart disease if levels are too high
Maintains nervous system function essential for the maintenance and proper functioning of the nervous system
Potential Negatives of Vitamin B-12
Headache
Nausea and vomiting
Diarrhea
Fatigue or weakness
Tingling sensation in hands and feet
It is vital to consider several variables such as age, gender, and overall health status when determining the suitable daily amount of Vitamin B 12 needed by an individual. Experts suggest an average intake of 2.4 micrograms per day for adults as a guideline for effectively meeting nutritional requirements. However, pregnant and breastfeeding women may require slightly higher amounts due to the increased demands during these specific stages. It is worth noting that our bodies can store Vitamin B 12 extensively. Consequently, even if our diet contains sufficient amounts of this nutrient, a gradual deficiency may occur as these stores become depleted. Certain groups, such as individuals who are vegetarians or vegans or those dealing with digestive or absorption complications, may be deficient. Individuals taking certain medications should consider including a Vitamin B 12 supplement in their daily regime to fulfill their nutritional needs optimally. Consultation with a healthcare professional is strongly advised to determine the appropriate dosage based on personalized requirements. Additionally, It is essential to exercise caution when considering excessive doses of Vitamin B 12 supplements due to their water-soluble nature. In instances of overdosage, the body will naturally excrete any excess amounts.
Foods that are High in Vitamin B-12
Beef, liver, pork, and chicken
Fish and Seafood: Salmon, tuna, herring, and clams
Milk, cheese, and yogurt
Eggs
Breakfast cereals
Nutritional yeast
Soy products
Almond milk and other non-dairy milk
Meat substitutes
While not considered a definitive remedy for alleviating ADHD symptoms outright,
Studies have hinted at possible favorable outcomes associated with Vitamin B 12 supplementation in mitigating select aspects related to ADHD. Significantly, owing to its involvement in energy metabolism processes operating within the body's framework, increases in overall energy levels fostered by this essential vitamin may potentially support concentration and attention span amongst individuals diagnosed with ADHD. A study by Dilek Unal supports this as he stated, "B vitamins are not only required for neurotransmitter synthesis and functioning but also for myelination of the spinal cord and brain. As ADHD is a neurodevelopmental disease, vitamin B12 deficiency may be one factor that worsens ADHD symptoms, and it may be a reasonable attitude to keep the vitamin B12 levels high in ADHD patients." B-12 should not replace traditional ADHD treatment, but it may be worthwhile to give it a chance.
Bibliography
Full article: Vitamin B12 and hemoglobin levels may be related with ... (n.d.). https://www.tandfonline.com/doi/full/10.1080/24750573.2018.1459005
Mayo Foundation for Medical Education and Research. (2021, July 17). Vitamin B-12. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
Vitamin B12. The Nutrition Source. (2023, March 7). https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/
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