What is Vitamin B?
Vitamin B is also known as our 'energy' Vitamin.
Vitamin B is needed for nerve function and health, supports digestion, supports metabolsim, energy production, vision and skin health, steriod hormone production and activity, brain development and health, immune function, DNA synthesis, foetal nervous system growth and to form red blood cells (which carry oxygen around the body).
There are 8 types of Vitamin B; Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6 (pyridoxine), Biotin (B7), Folic acid (folate or B9) and Vitamin B12 (Cyanocobalamin).
Vitamin B12
How do I include Vitamin B12 in my diet?
Food sources rich in Vitamin B12 are predominantly animal sources; meat, dairy, shellfish, poultry and eggs.
Due to this, it can be difficult for vegans and vegetarians to meet their daily requirement for Vitamin B and so this puts them at a higher risk of Vitamin B deficiency compared to those who eat animal products. However, in NZ and AUS we fortify some cereals, beverages, meat alternatives and legume containing foods, meat extracts, yeast and vegetable extracts with Vitamin B to ensure a higher total daily Vitamin B intake across the population, with a particular focus on those who follow restricted diets.
How much Vitamin B12 should I have?
The Recommended Daily Intake (RDI) of Vitamin B12 is 2.4 µg. However, with a diet that includes daily animal products and B12 fortified foods you would easily meet these guidelines.
What about Vitamin B12 supplements?
B12 food supplements or capsules may be recommended if you have particular dietary restriction, especially if you follow a vegan or vegetarian diet. If this is the case, be sure to consult with your nutritionist to find out if this is necessary and for supplement recommendations that are best suited to you.
Vitamin B12 supplements are a great way to ensure you meet the RDI, if deficient in Vitamin B12.
Symptoms that may indicate a Vitamin B deficiency:
- Tiredness and Fatigue
- Lack of appetite
- Weightloss
- Heart Palpitations
- Shortness of breath
- Vision loss
- Smooth tongue
- Mental Issues e.g. memory loss, depression
If you have any further questions, please don't hesitate to ask and send me a message!
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