As far as our general health and fitness is concerned you probably don’t need anybody to tell you just how vitally important vitamins and minerals are as part of a healthy and balanced diet. Vitamins for example, provide numerous health benefits for our bodies, and yet despite this, many of us are still deficient in some of the most beneficial ones.
Vitamin B12 is an extremely beneficial, yet vastly underrated vitamin that provides numerous health, fitness, and general well-being benefits for individuals of all ages, genders, shapes, and sizes. Vitamin B12 is a water soluble vitamin that is essential for the functioning of numerous vital internal processes within our bodies.
Anybody can suffer from vitamin B12 deficiencies though generally, studies have found that those most at risk are: smokers, excessive drinkers, vegetarians, the elderly, as well as breast-feeding women.
Anti-cancer health benefits of vitamin B12
One of the main benefits associated with vitamin B12 is the fact that it has been found to provide numerous anti-cancer benefits to the body, making it highly anti-carcinogenic. Studies have found that B12 can help prevent numerous forms of cancer, including colon, lung, breast, and prostate. It provides numerous antioxidant qualities which help to eradicate free radicals within the body and prevent them from attacking our cells, oxidising them, and causing them to mutate, eventually into cancerous ones.
Increased metabolism
Another one of the great health benefits of vitamin B12 is the fact that it can help to increase our metabolism, which benefits us in two ways. The first benefit of an increased metabolism is the fact that you will be burning more calories and will therefore be able to lose weight more easily. The second benefit however, is that you will have much more energy in the process. It is vital for taking carbohydrates and converting them into glucose, which is a primary source of energy within our bodies. This not only helps us to lose weight easier, it also provides more energy so we feel more alert and energized. If you find yourself constantly feeling lethargic and sluggish, it could be a sign of vitamin B12 deficiency.
Helps to reduce risk of pernicious Anaemia
Pernicious Anaemia is a health condition in which the human body can no longer synthesize new and healthy red blood cells. This in turn can affect the rest of your body as healthy red blood cells play key roles in the healthy functioning of numerous major organs. People suffering from Pernicious Anaemia often suffer from weakened immune systems and regularly feel tired and run down. A number of studies however, have found that vitamin B12 can help to prevent this condition from occurring, keeping your blood cells, and indeed your entire bodies, much healthier and more efficient as a result.
Helps to reduce the risk of heart disease
Heart disease is actually the number one cause of death in the entire world, particularly in the USA and UK. The good news about B12 however, is that it has been proven to help reduce the risk of heart disease, and provide numerous cardiovascular benefits in general. One of the main reasons why it is able to help prevent heart disease, is that it reduces the amounts of homocysteine within our bodies. This is so vital because experts have found that elevated levels of homocysteine can contribute heavily towards numerous forms of heart disease.
The Importance of Vitamin B12 for Vegans
Going vegan can provide many health benefits. However, it’s important for vegans to be aware of potential vitamin B12 deficiency. Vitamin B12 plays crucial roles in the body. It helps make DNA and red blood cells and keeps nerve cells healthy. Low levels of B12 can lead to anemia, numbness, weakness and nerve damage if left untreated.Animal products like meat, eggs and dairy are the main sources of B12. It is not found in plant foods, so vegans are at a higher risk of deficiency.
Symptoms can take years to develop. But without enough B12, long term problems like memory issues, depression and nerve degeneration can occur. That’s why it’s so important for vegans to be proactive about their B12 intake.
How Much B12 Do Vegans Need?
The recommended daily intake of B12 for adults is 2.4 mcg. Higher doses up to 100 mcg per day are considered safe.
Older adults and pregnant women may require a bit more. High-dose supplements or B12 injections can help if deficiency is suspected.
Getting Enough B12 on a Vegan Diet
While planning a vegan diet, include reliable sources of B12 every day:
- Fortified foods like plant milks, nutritional yeast, cereals and meat substitutes. Check labels for B12.
- A daily B12 supplement providing at least 10 mcg. Sublingual tablets that dissolve under the tongue help maximize absorption.
- Weekly servings of B12-fortified nutritional yeast, which provides over 100% of your daily need.
- Occasional mock meats and eggs. Though processed, they offer an easy way to get B12.
With a little planning, vegans can get all the B12 they need to stay healthy! Track your intake and get bloodwork done regularly to catch any deficiencies early.
Summary
Vegans need to make an effort to consume reliable B12 sources daily. Eating fortified foods, taking supplements and getting bloodwork checked are simple ways to prevent deficiency. A vegan diet can meet all your nutritional needs with just a bit of knowledge!
Where to buy Vitamin B12 Supplements
A Vitamin B12 supplement can be useful if your lifestyle puts you at risk of a Vitamin B12 deficiency. Some people choose to take Vitamin B12 supplements everyday. At Zoom Health we offer two types of Vitamin B12 supplement. Our standard offering is a lower dose 250mcg tablet that should be taken once a day. These come in packs of 100 tablets. We also offer a 1-a-day tablet that dissolves beneath the tongue. This type of supplement is known as a Sublingual tab and comes in a higher dose of 1000mcg of Vitamin B12 per tab. This product dissolves beneath the tongue ensuring maximal absorption of the high dose of B12 and leaving behind a pleasant cherry flavour.
Photo “Cereals can be rich in vitamin B12” by Anthony Cunningham for Zoom Health
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