Vitamin B12 is one of the 8 types of vitamin belong to the B-complex vitamin composite . It is a vitamin that unthaw in water ( water - soluble ) . It is a fundamental element in the metabolic process of proteins , it helps to the establishment of crimson blood cells and it is also necessary for the maintenance of the central queasy organisation .
The deficit of this eccentric of vitamins do that these processes do not develop normally , which can lead to health problems , anemia , computer storage job , mood swings , fatigueand brawniness weakness , among others .
However , an surplus of vitamin B12 conglomerate in the body also have inauspicious effects .
Foods That Contain Vitamin B12
Only with a tilt of the rich food in this vitamin , you could get an theme of the cause damage by diets that prohibit their consumption .
The Data Below Is For Every 100 Grams Of Edible Portion :
-Sardines ( also canned and in oil ): 28 mcg . A serving of this delicious fish contributes the necessary amount for a month .
-Livers of animals : between 25 and 100 mcg . commemorate that they are not suited for mad people , significant women , babe and young child because of the accumulation of toxins in these viscera .
-Egg yolk : 4.9 mcg .
-Fish : between 2 and 5 mcg ( cod , bonito , tuna , Salmon River … ) .
-Veal knife : 7 mcg .
-Beef , moo-cow , lamb : between 1 and 2 mcg , depending on the cut .
-Pork , Meleagris gallopavo and duck essence : between 1 and 3 mcg .
-Fatty , cure and dismal cheeses : between 0.8 and 1.5 mcg .
-Cow ’s milk : 0.3 mcg .
So if you read the list and counterpoint with the recommend amounts , you will acknowledge that is quite unmanageable to drop off this micronutrient .
Can An Excess Of Vitamin B12 Be Produced?
As it was said , vitamin B12 is piddle - soluble , so , under normal destiny , it is not lay in in the body , but the excess ( even accept artificially by pills ) is eliminated through water .
However , some multitude , usually due to kidney problems , do have an excessive accumulation of vitamin B12 in their body , which can lead to some wellness problems .
What Are The Side Effects Of Too Much Vitamin B12?
Nutrition experts recommend a daily intake of vitamin B-12 of 2.4 micrograms for adults . If we take more and our body is not able to adequately eliminate the excess , it is likely that we suffer contrary effects such as the following :
-Heart Failure : An inordinateness of vitamin B12 in our consistency can induce the heart to turn back pumping properly at some point , do episodes of heart failure . For this reason , it is important that patients with previous nub problems refrain from taking extra amounts of vitamin B12 ( peculiarly in injections ) , but under nonindulgent medical supervision .
-Hepatic and Renal Insufficiency : Both liver and kidney cell can be damage by overexposure to this type of vitamins , causing significant terms to these two organs .
-Formation of rake Clots : Another adverse impression of the excess of vitamin B12 is that it alleviate the formation of blood coagulum , which can become extremely severe because they obturate normal profligate flow through dissimilar pipe organ of the consistence . If those who suffer closure are the blood vessel that carry blood to life-sustaining pipe organ such as the heart or mentality , the outcome can be disastrous , since they increase the chances of put up a heart blast or a stroke ( cerebrovascular chance event ) . Therefore , people with a history of blood clots or heart or learning ability infarcts should also avoid supererogatory or extra vitamin B12 intake .
-Problems in The ken : It is also possible to suffer from cloudy or blurred vision due to an undue accruement of this vitamin in the eubstance .
Conclusion
The most effective fashion to avoid an overdose of vitamin B12 is to ensure that you receive your casual ration through a balanced diet or a vitamin supplement . If you are not sure if you have vitamin B12 insufficiency , it is better to forefend taking injectant of this vitamin and get vitamin B12 serum trial .
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