Vitamin B12 And Folate for People in Their Midlife

Blogs13 Sep 2024

For the proper functioning of our bodies, it’s important to consume many essential vitamins and minerals. When it comes to vitamins, there are 13 essential ones you should care about: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, pyridoxine & cyanocobalamin, and folate). They help with a variety of processes such as preventing infections, keeping the nerves healthy, getting energy from food etc.

In this article, we’ll discuss two vitamins in particular, Vitamin B12 and Folate. Why are they important, what are the symptoms of their deficiencies, and how can you include more of these vitamins in your food? We’ll answer all of this and more in this article, so keep reading!

Vitamin B12

Vitamin B12 is a water-soluble vitamin naturally found in some foods like milk, yoghurt, fish, fortified breakfast cereals, cheese, eggs, and bananas. Since this vitamin contains the mineral Cobalt, it’s also known as cobalamin. Vitamin B12 is mainly important for the maintenance of the central nervous system, DNA synthesis and red blood cell formation.

Benefits of B12

There are several Vitamin B12 benefits that you should know about. Some of them are:

• B12 may support heart health and protect against cardiovascular conditions
• B12 may have positive effects on those suffering from osteoporosis
• B12 may help delay frailty that comes with ageing
• A few studies have found that B12 may have a positive relationship with cognitive function
• Sufficient B12 levels may prevent birth defects in pregnancies

Folate

Vitamin B9 or folate is another vitamin that is crucial for red blood cell formation and the overall health. Folate is particularly important during pregnancy to prevent birth defects of the brain and spine of the foetus. You can find folate in dark green leafy vegetables, beans, nuts, and peas. Among fruits, oranges, strawberries, melons and bananas are good sources of folate.

Benefits of Folate

There are several folate benefits that you should know about. Some of them are:

• May prevent birth defects and other complications in pregnant women
• May boost cognitive health and decrease inflammation
• May reduce the risk of heart conditions

Understanding Vitamin B12 and Folate Deficiency

Having a lower amount of B12 and folate can lead to a deficiency. Some other causes are surgery, usage of certain medications and conditions like celiac disease. The lack of these vitamins can cause Vitamin B12 or folate deficiency- anaemia. In this condition, the absence of enough folate or B12 causes the body to produce abnormally large-sized red blood cells that are unable to function normally. Some symptoms of these deficiencies can include

• Fatigue
• Low energy levels
• Sore and red tongue
• Ulcers in the mouth
• Vision problems
• Memory problems or brain fog
• Muscle weakness
• Weight loss
• Depression
• Diarrhea

It must be noted that it is possible to not have anaemia and still face some of these symptoms due to these deficiencies.

Foods Rich in Vitamin B12 and Folate

Examples of foods rich in Vitamin B12 and Folate

• Vitamin B12: Eggs, dairy products, chicken, fish, lamb, fortified cereals,
• Folate: Leafy green vegetables (spinach, methi), lentils, dals, whole grains, fruits (oranges).

Tips for Maintaining Healthy Levels of Vitamin B12 and Folate

• Regular check-ups and tests can help you catch such deficiencies and speak with doctors who can help you recover from them smoothly. So make sure you see a doctor often and get yourself checked for any deficiencies to stay at the top of your health.
• If your vitamin levels are alarmingly low, then it may be time to consider supplements. To do so, check with your doctor if you really require them and ask for recommendations and dosage as well. 
• Make sure to know all the precautions while consuming supplements. Some supplements may cause side effects such as headaches, nausea, diarrhoea, fatigue, weakness, and tingling sensation in the hands and feet.

Conclusion

In short, vitamin B12 and folate are essential vitamins that are required mainly for the smooth functioning of the central nervous system, and the formation of red blood cells and DNA. It’s possible to have a deficiency in the two if you consume less of these vitamins, have conditions like celiac disease, or have been through surgery. A deficiency in these vitamins can lead to a type of anaemia where your body produces larger than normal red blood cells that cannot function regularly. This can cause further health issues and get in the way of healthy ageing.

You can explore natural food sources for both these vitamins and increase your intake of them to improve your vitamin B12 and folate levels. You can also visit a doctor to understand your level of deficiency and check if you require supplements and other interventions.

For more such information on nutrition, health and ageing, follow Right Shift’s articles. You can also try our free health score calculator to understand how healthy you are currently and then make changes by using one of our free meal plans. Following our personalised meal plans can help you eat what you like and still let you reach your health goals smoothly. So make the right shift today!