Vitamin B12 deficiency: Boost this crucial vitamin to beat fatigue, build muscles
Natural ways to boost vitamin B12: Cobalamin, a crucial water-soluble vitamin, plays a significant role in various bodily functions like production of DNA and RNA, the genetic material in cells, and proper cellular function and division. Follow this guide, to boost vitamin B-12 levels in the body and prevent memory loss, fatigueness and weakness.
Vitamin B12 or Cobalamin, is a crucial water-soluble vitamin that plays a significant role in various bodily functions. It is essential for the formation of red blood cells, which transport oxygen throughout the body, preventing anaemia. B12 is also vital for neurological health, supporting the maintenance of the myelin sheath that protects nerve fibers and facilitates nerve signal transmission. Additionally, it aids in the production of DNA and RNA, the genetic material in cells, and ensuring proper cellular function and division. (Image: Canva)
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B12 is involved in the metabolism of every cell in the body, particularly affecting DNA synthesis and regulation, fatty acid synthesis, and energy production. Its role in converting homocysteine to methionine is crucial, as elevated homocysteine levels are linked to cardiovascular diseases. A deficiency in B12 can lead to symptoms like chronic fatigue, weakness, memory loss and neurological issues, underscoring its importance in maintaining overall health. Boosting vitamin B12 naturally is essential for overall health. Here are 9 ways to enhance your B12 levels, according to Niharika Kulkarni, a Delhi-based nutritionist: (Image: Canva)
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Meat: Lamb and organ meats like liver and kidney are rich in B12. These foods provide high levels of the vitamin, essential for energy production and neurological function. Organ meats, particularly liver, are among the most concentrated sources, making them highly effective in preventing deficiencies. (Image:Canva)
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Fish: Salmon, trout, tuna, haddock, and other fish are excellent B12 sources. Fatty fish, like salmon, also offer omega-3 fatty acids, benefiting heart and brain health. Regular fish consumption ensures adequate B12 intake, supporting metabolic processes, and maintaining nerve health. (Image:Canva)
Poultry: Chicken, turkey, and other poultry are good B12 sources. Lean poultry cuts offer a lower-fat option for boosting B12 levels while providing protein for muscle repair and maintenance. Including poultry in your diet helps diversify protein sources and nutrient intake. (Image:Canva)
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Eggs: Egg yolks are a convenient B12 source. Eggs also provide choline, vital for brain health. Including eggs in your diet can help maintain balanced B12 levels, supporting energy metabolism and cognitive function. (Image:Canva)
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Dairy products: Including products like milk, cheese and yoghurt in your diet can help increase your B12 levels. Dairy products are also a good source of calcium and vitamin D, supporting bone health. Regular consumption of dairy ensures a steady supply of B12, particularly beneficial for those who do not consume meat. (Image:Canva)
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Cereals: Many breakfast cereals are fortified with B12. These cereals provide a convenient and quick way to meet daily B12 needs, especially when paired with milk or fortified plant-based milk, enhancing the nutrient profile of your breakfast. (Image:Canva)
Plant-based milks: Almond, soy, and other plant-based milks often have added B12. These alternatives to dairy provide essential nutrients for vegans and lactose-intolerant individuals, ensuring they receive adequate B12 for metabolic and neurological functions (Image:Canva)
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Nutritional yeast: Often fortified with B12, it can be sprinkled on various dishes. This versatile ingredient adds a cheesy flavour to foods while boosting B12 intake, making it a favourite among vegans and vegetarians. (Image:Canva)
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Shellfish: Clams, mussels and other shellfish are high in vitamin B12. Shellfish also offer other nutrients like zinc and selenium, supporting immune functions. Including shellfish in your diet can significantly boost B12 levels, promoting energy production and healthy red blood cells.(Image:Canva)
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Red meat: Regular consumption of red meat, such as lamb, can help maintain adequate B12 levels. Red meat is also rich in iron and protein, essential for muscle growth and oxygen transport. Moderation is key to balancing benefits and potential health risks. (Image:Canva)
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Supplements: If dietary sources are insufficient or if you have absorption issues, B12 supplements are an effective way to boost levels. Consult with a healthcare provider before starting any supplement to ensure proper dosage and address any underlying health conditions that may affect absorption. (Image:Wikipedia)
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Seaweed and algae: Some types of seaweed and algae contain B12, although the bioavailability can vary. Spirulina and Nori are good examples. These plant-based sources can help supplement B12 intake, particularly for vegans, though they should not be relied upon solely for meeting daily requirements. (Image:Canva)
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Maintain a healthy gut: Ensuring good digestive health can help with the absorption of B12. Probiotic foods like yoghurt, kefir, and fermented foods can support gut health. A healthy gut microbiome enhances nutrient absorption, including B12, contributing to overall wellness.(Image:Canva)
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Limit alcohol consumption: Excessive alcohol can interfere with B12 absorption and utilisation, so moderating intake can help maintain healthy levels. Reducing alcohol consumption supports liver health, which plays a crucial role in metabolising and storing B12, ensuring its availability for bodily functions.(Image:Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
