7 symptoms of B12 deficiency that you should never ignore

Although we live in a world where food is easily accessible, vitamin deficiency is still a very common issue.  Most experts blame the changes in the soil for the prevalence of nutrient deficiencies, but the truth is that there are many reasons why in a country where people eat a lot but still lack certain nutrients.

7 Most Common Nutrient Deficiencies

Nutrient deficiencies occur when the body fails to absorb required amount of a certain nutrient.  This is usually due to poor intake, pregnancy, aging, and conditions like bariatric surgery, Crohn`s disease, and cancer. The amount of each nutrient your body needs depend on the activity level, age, and sex.

Some of the most prevalent nutrient deficiencies in North America include:

• Vitamin B12
• Vitamin A
• Vitamin D
• Iodine
• Iron
• Calcium
• Magnesium

Vitamin B12

Vitamin B12, also known as cobalamin, is a vitamin responsible for nerve function, brain function, and blood formation.

Given that our bodies don’t produce B12, the only way to get it is from our daily diets. It requires intrinsic factors to be fully absorbed and it is found only in animal-based foods.

Increased Risk Factors from B12 Deficiency

1. Cognitive Disorders

It has been scientifically shown that there is a strong link between low B12 levels in the body and both depression and the onset of dementia. Even worse, studies also show that dementia sufferers don’t benefit from supplementing in terms of reversing the damage.

2. Elevated Homocysteine Levels

Homocysteine is created from the breakdown of protein. When found in excessive amounts in the body, it increases the risk for diseases like stroke, heart attack, and Alzheimer`s disease.

3. Megaloblastic Anemia

Megaloplastic anemia is a condition in which the bone marrow produces immature, abnormal, and large red blood cells, known as megalblasts. Consequently, the red blood cell count drops and less oxygen is carried to the tissues and organs.  Diarrhea, fatigue, wasting, nausea, and muscle weakness are the most common symptoms of this type of anemia.

4. Impaired Infant Development

B12 deficiency in mothers can be extremely harmful for both physical and cognitive development of the baby, increasing the risk of impaired brain function and severe abnormalities.

High-Risk Individuals of B12 Deficiency

The following groups of people are at particular risk for vitamin B12 deficiency:

• Gastrointestinal issues such as stomatitis, anorexia, or chronic diarrhea
• Gastrointestinal disorders such as Chron’s disease, stomach infections, and stomach restrictions
• Bariatric surgery patients
• Vegans and/or vegetarians
• Pregnant or breast feeding women

Signs and Symptoms of B12 Deficiency

1. Iron Deficiency

Very often deficiency in B12 is masked by an iron deficiency. Given that B12 increase the bioavailability of iron, both deficiencies are interrelated.

2. Constant Fatigue

B12 deficiency means that the cells fail to get sufficient amount of oxygen, leaving you lethargic and tired.  So, if you often feel tired, even if you get enough sleep, consult a doctor and get your B12 levels measured.

3. Pins and Needles

Sudden pins and needles and numbness are caused by lack of oxygen to the cells, so they are often a sign of nerve damage and vitamin B12 deficiency.

4. Forgetfulness

Although occasional forgetfulness such as forgetting a friend`s birthday is not a big deal, severe forgetfulness may indicate a B12 deficiency.

5. Dizziness

Frequent episodes of vertigo and dizziness indicate serious issue, such as deficiency in vitamin B12.

6. Pale Complexion

The formation of red blood cells is one of the major functions of vitamin B12. Pale complexion may often signal a deficiency or anemia.

7. Vision Trouble

Blurred vision, spotting, and light sensitivity are often experienced by people with vitamin B12 deficiency.  If neglected, it may damage the optic nerve.

5 Ways to Increase B12 (Without Supplementation)

1. Food

Some of the best dietary sources of vitamin B12 include organ meats, red meat, milk products, eggs, nori and tempeh, and shellfish (particularly clams and oysters).

2. Limit Alcohol

Excessive alcohol intake interferes with body`s ability to produce intrinsic factor, which in turn reduces the absorption of B12.  Moderate alcohol intake is defined as having up to 1 drink daily for women and up to 2 drinks daily for men.

3. Proper Calcium Intake

Calcium increases the absorption of B12, so make sure you include more calcium-rich food in your daily diet, such as dairy and green leafy veggies.

4. Drink Cranberry Juice

It has been scientifically shown that cranberry juice, cranberry capsules, and cranberries increase the bioavailability of B12. Stick to healthy cranberry recipes and avoid sugar-loaded cranberry cocktails.

5. Add Pepper to Your Food

Piperine, a compound in black pepper, also notably increases the bioavailability of B12 from your food.

source: http://besthealthyguide.com

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Breast Cancer: 90% could be prevented with this one vitamin

Given that there is a strong link between this vitamin and cancer prevention, many people believe that breast cancer is actually caused by vitamin deficiency.

Modest Vitamin D Levels May Decrease Your Risk of ALL Cancer by 77 Percent

It is a well-known fact that vitamin D works as a effective preventative measure against various diseases, including diabetes and heart disease. As for cancer, vitamin D is its worst enemy. According to various theories and over 200 epidemiological studies, vitamin D deficiency is directly linked to the onset of breast cancer.

Back in 2007, an especially significant study was completed by Joan Lappe and Robert Heaney. This study involved menopausal women who received enough vitamin D to raise their serum levels to 40 ng/ml.

These women experienced a 77% reduction in the incidence of all cancers after a 4-year period. Serum level of 40 ng/ml is a relatively modest level, while the “sweet spot” for vitamin is 50-70 ng/ml.

Could Breast Cancer Be 90 Percent Preventable, Just with Vitamin D?

Vitamin D has potent effects when it comes to breast cancer, to the extent that breast cancer is being referred to as “vitamin D deficiency syndrome”.  It is worth mentioning that nutrition, exercise, sleep, and managing stress and also important when it comes to preventing cancer.

According to Carole, 90% of breast cancer is linked to vitamin D deficiency, which is 100% preventable.

Vitamin D Can Make Breast Cancer Cells Fall Apart

Dr. Cedric F. Garland of the University of California’s San Diego Moores Cancer Center is the epidemiologist who found the strong link between cancer and vitamin D deficiency. As he explained, vitamin D affects the structure of epithelial cells in all forms of breast cancer.  Epithelial cells are kept together by E-cadherine, a substance which is made up of vitamin D and calcium and it provides structure to the cell itself.

Lack of vitamin D leads to falling apart of those cells, making them multiply, proliferate, and lead to cancer development.

If you are already diagnosed with breast cancer, the addition of vitamin D can help inhibit cancer cell growth by E-cadherin.  Once cancer growth is slowed down, the immune system starts to thrive since it doesn’t have to deal with cancer cells anymore.

Optimizing Vitamin D Reduces Your Risk of Preterm Birth by HALF

Apart from acting as strong cancer preventive measure, vitamin D also provides numerous benefits to pregnant women.  The bad news is that up to 80% of pregnant women are deficient in vitamin D.

Carol Wagner and Bruce Hollis examined the effects of vitamin D on pregnant women, giving them 4,000 IUs of vitamin D. At the end of the study, it was found that vitamin D lowered their incidence of preterm deliveries by staggering 50%.

In addition to this, vitamin D is found to improve many pregnancy-related problems, such as lowering the chances of C-section and lowering the risk of having a low birth weight baby.

It’s ALL About Your Vitamin D Blood Level

Vitamin D blood level is the most important factor as low serum level puts you at risk no matter how much vitamin D you take. The best way to know your serum level is to do a blood test regularly.

The good news is that nearly all labs have updated their vitamin D testing methods. It is recommended to do a vitamin D testing every 3-6 months, since it takes about three months for it to stabilize after supplementation or sun exposure.

The optimal level is 50-70 ng/ml.  Above 20, you are safe from rickets, above 30 your gums will be healthy, and above 40, you`ll reap its cancer-protective properties.

It is Actually Difficult to Get Toxic

Sun exposure is the best way to improve your vitamin D level. In general, you need to expose 40% of the body to the sun for about 20 minutes, between 10am and 2 pm.

When it comes to oral supplementation, aim at getting 8,0000 IU`s of oral vitamin D3 daily in order to get serum levels above 40 ng/ml.  In case you are taking oral vitamin D, make sure you boost your vitamin K2, too. Lack of vitamin D produces symptoms of vitamin D toxicity which may lead to hardening of the arteries. According to Dr. Kate Rheaume- Bleue, 150-200 micrograms of K2 daily will meet the vitamin D needs of an average adult.

Besides sun exposure and oral supplementation, you should also consume more vitamin D- rich foods. Some of the best sources of this vitamin include salmon, herring, catfish, oysters, mackerel, and sardines. Additionally, taking 1 to 3 teaspoons of cod liver oil daily as a supplement can also help boost your vitamin D levels.


source: http://besthealthyguide.com

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