The b12 vitamin is one of the essential micronutrients for Health, due in large part to his participation in the formation of Red blood cells and the DNA cells. Thus, the deficiency of this micronutrient is one of the main causes of megaloblastic anemia.
A peculiarity of vitamin B12 is that it is only found in foods of animal origin. For this reason, people who follow a diet that does not incorporate foods of animal origin, such as vegans or vegetarians, tend to develop a deficiency of this micronutrient.
Some of the foods richest in vitamin B12 are:
- Beef liver and clams. Both are the best sources of this micronutrient.
- Varieties of meat and fish, eggs, milk and other dairy products.
- Certain cereals, traditional yeasts and other products fortified with this vitamin.
Thus, the two main causes of a lack of vitamin B12 is an inadequate intake of foods rich in this micronutrient and its poor absorption by the body. For this reason, many people choose to use supplements of this Group B vitamin.
Types of vitamin B12 supplements
To avoid a lack of vitamin B12, people who follow a vegan or vegetarian diet supplement their diet with supplements that contain this micronutrient among their composition. Thus, these supplements are marketed in different formats, from capsules to drops.
It is also possible to increase the levels of vitamin B12 through injections. However, this formula is only recommended for medical specialists and in situations of absolute necessity.
Oral supplements are suitable for vegans, although it is advisable to check the ingredients before taking them. They are also recommended for the elderly who have a decreased absorption of vitamin B12.
In cases of people with pernicious anemia, it depends on the dose to be ingested, so it is necessary to have the supervision of a medical specialist.
Regarding the possible side effects of vitamin B12 supplements, the allergy to some of the compounds of the vitamin supplement or gastrointestinal intolerance stands out.
Variants in supplements
On the other hand, experts in the field assure that it is possible to find different variants of vitamin B12 in these types of supplements. For example, cyanocobalamin is an artificial formula used in both oral and injectable supplements.
In another order we also find the natural variants, such as methylcobalamin, adenosincobalamin and hydroxycobalamin. All of them have a structure that resembles that of vitamin B12 found in food.
Thus, although it is difficult to determine which type is best for consumption, the latest research works determine that the natural forms would be more recommended. When selecting a vitamin B12 supplement, it is convenient to study the ingredients to choose the one that best suits the characteristics and needs of each person.