VITAMIN B12
- Is your memory getting worse by the day?
- Are you more tired even though you’re getting the same amount of sleep?
- Are your getting depressed over problems that you can usually handle?
YOU MAY HAVE A DEFICIENCY OF VITAMIN B12
WHO IS MORE LIKELY TO GET A B12 DEFICIENCY?
- 15% of senior citizens
- Vegan Vegetarians who don’t eat meat, poultry, dairy or fish
- Those who have trouble absorbing B12 because they don't make
enough hydrochloric acid in their stomachs
MEDICINES EFFECTING ABSORPTION OF VITAMIN B12
- Proton Pumb Inhibators – used to treat Acid Reflux
- Metformin - used to treat Type 2 Diabetes
- Chloramphenicol - a type of antibiotic
- H2 Receptor antagonists - used to treat Peptic Ulcers
- Some anti-depressants
B12 DEFICIENCY SYMPTOMS
The quickest way to see if you are deficient in Vitamin B12 is
if your fingernails have ridges or are losing their moons
OR
Ask your doctor for a lab test to see if you’re deficient in Vitamin B12
The normal range is 200 – 800 pg per ml
There are many possible symptoms of B 12 deficiency
& many of those symptoms could mean something else
- Anemia
- Balance problems
- Bruising that occurs for no reason
- Confusion
- Dandruff
- Dementia
- Decreased reflexes
- Depression
- Difficulty swallowing
- Dizziness
- Hair Loss
- Heart palpitations
- Loss of appetite
- Nervousness
- Memory problems
- Menstrual periods that are long or unusually heavy
- Red or sore tongue
- Tingling or numbness in feet
- Weakness
- Weak pulse
WHAT CAN YOU DO TO INCREASE YOUR LEVEL OF B12?
EAT FOODS
THAT ARE GOOD SOURCES OF IRON
- Beef Liver
- Lean red meat (also helps absorb iron from other foods)
- Poultry
- Fish (Cod, Halibut, Salmon, Sardines, Snapper)
- Dried fruit
- Green leafy vegetables
- Fortified soy beverages
- Iron-fortified cereals
- Milk
- Wheat Germ
- Yogurt
Eat foods high in Vitamin C
because they help your body absorb iron better
Increase dietary fiber
to prevent constipation
STAY AWAY FROM
WHAT INHIBITS IRON ABSORPTION
- Tanins in tea - Drink only herbal teas
- Antacids & phosphates found in soda, beer, ice cream, candy bars, etc.
- The food additive EDTA.
Vitamin B12 is best absorbed
by taking supplements that dissolve under the tongue
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