Vitamin B12 is one of the important Micro nutrients.

This is a water soluble vitamin. It is required for energy production and metabolism of both fatty acids and amino acids.

Metabolism is the formation of red blood cells, and maintenance of Central Nervous System including brain and spinal chord.

Hydrochloric Acid in the stomach separates Vitamin B12 from proteins. The separated B12 gets combined with proteins made by the stomach which the body absorbs together. B12 is necessary for proper working of the nervous system.

Liver can store Vitamin B12 for future use.

How much Vitamin B12 is required per day?

For Adults it is 2.4mcg (micrograms) per day to be consumed every day. Excess B12 gets thrown out through urine.

Causes for deficiency of Vitamin B12 :

Sr.No.	Causes
1	Where the body fails to produce Intrinsic factor (a protein is produced by the cells in the stomach lining).
2	Pernicious Anemia attacks these cells preventing intrinsic factor from combining B12 and its absorption. This is common for people above 50 years of age. It also causes peptic ulcers.
3	Astrophic Gastritis cause thinning of the stomach lining causing deficiency of B12.
4	Cohen’s disease,(genetic disorder with varied expression, characterised by obesity, intellectual disability, distinct craniofacial abnormalities and potential ocular dysfunction.) which causes inflammation of the linking of the digestive tract also leads to B12 deficiency.
5	Surgical interference of stomach, prevents adequate absorption of B12.
6	Medications like Metformin, Antacids, Pain killers, anti-inflammatory tablets and other medicines used for PCOD interfere with absorption of B12.

Why does Vitamin B12 deficiency arise?

Capacity of the body to absorb Vitamin B12 has gone down because of poor gut health, stress, lack of sleep,, poor eating habits, imbalanced diet, processed and packaged foods, use of chemical and preservatives in the food.

The importance of Vitamin B12 in our system could be found from the symtoms of its deficiency

Symptoms of Vitamin B12 Deficiency

Sr.No.	Symptoms
1	Fatigue and Weakness
2	Constipation or Diarrhea
3	Decreased Apetite
4	Weight Loss
5	Problems with thinking and memory
6	Sore and Red Tongue
7	Numbness (Pheripheral Neuropathy)
8	Loss of Balance
9	Tingling feeling in the hands and feet
10	Pale Yellow Skin color
11	Nausea
12	Irritability, Lack of Cocentration
13	Headache, Depression
14	Shortness of breath
15	Mouth Ulcers
16	Disturbed vision
17	Hair Fall

	Where is Vitamin B12 found?
	Animal foods, fermentation of cereals and grains particularly Millets.
	Fruits : Apple, Banana, Blueberries, Orange and Mango.
	Vegetables: Spinach, beetroot, Mushrooms and Carrots.
	Sprouts (steamed) : full of Vitamins B2, B5, B6, B12 and C. They are also rich in Iron.
	Nuts and Seeds : All seeds including Chia seeds, soaked peanuts, almonds.
	White Mustard cereal.
	Plant based milk : like Almond Milk, Coconut Milk and Soy Milk.
	Apple Cidar Vinegar : 1 tsp with water on empty stomach every day. Also Avla syrup. Wheat Grass Juice.
	Peanut curd and coconut milk yogurt.
	Raagi Drink and Jowar Ambil (pre-biotic and pro-biotic).
	Fermented Millets. ( Read - Dr.Khadar Vali, Millet Man of India).
	Enema for gut health and regulating blood supply and absorption of Vitamin B12.

	Benefits of Vitamin B12
	Maintains Optimum energy levels.
	Supports normal sleeping pattern.
	Supports positive mood.
	Helps the nervous system to properly function.
	Helps produce red blood cells and prevents anemia.
	Supports a healthy metabolism.
	Essential for healthy skin, hair and nails.
	Helps support a healthy heart.

Measuring Vitamin B12 deficiency

Range	Deficiency
Less than 100	Severe Deficiency
100 to 160	Borderline/Mild Deficiency
Above 160 to 1000	Normal

For more details about Vitamin B12 and its importance check out video of Luke Coutinho Click here