Vitamins B9, B12 and D And How They Influence Our Health
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Time to read 4 min
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Time to read 4 min
Keywords: vitamin, health, body
Table of Content
What do vitamins B9, B12, and D do for our health, and what are their functions in the body? Let’s look into whether supplementing on multivitamins really does anything for your body and examine their specific roles, sources, and recommended daily intake. Let us have a look into what your body needs on a daily basis.
Vitamins B9, B12, and D are crucial for various bodily functions.
Vitamin B9, also known as folic acid, plays a significant role in the production of r ed blood cells and aids in the synthesis and repair of DNA and RNA . A deficiency in this vitamin can lead to anaemia and complications during pregnancy .
Vitamin B12 is essential for neurological function and the formation of red blood cells . Insufficient intake of B12 can result in neurological disturbances and blood disorders .
Vitamin D, on the other hand, is vital for bone health as it aids in the absorption of calcium and phosphorus . A deficiency in vitamin D can lead to bone diseases such as osteoporosis and rickets. Therefore, maintaining adequate levels of these vitamins is crucial for overall health.
While vitamins are essential for our health, the question of whether to take multivitamins or vitamin supplements is a contentious one.
According to the Mount Sinai Hospital, standard vitamin and mineral tablets are considered relatively risk-free if you avoid high doses . However, overdosing on certain vitamins, such as A and D, can lead to adverse symptoms like nausea, vomiting, dizziness, and even heart irregularities .
Moreover, the body handles different vitamins differently.
For instance, water-soluble vitamins like B and C are not stored in the body and need to be replenished regularly, while fat-soluble vitamins like A, D, E, and K are stored in the liver and fat tissues and can accumulate to toxic levels if consumed excessively. Therefore, while vitamin supplements can help in cases of deficiencies, it's crucial to avoid unnecessary or excessive intake.
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Vitamin D plays a crucial role in maintaining bone health by aiding in the absorption of calcium and phosphorus .
It is primarily obtained through exposure to sunlight, which triggers the skin to produce vitamin D.
However, certain foods such as fish, egg yolks, wild mushrooms and fortified milk and cereals also contribute to our vitamin D intake.
Despite these sources, vitamin D deficiency is quite common due to factors like inadequate sun exposure, darker skin pigment , and certain health conditions .
Symptoms of deficiency often go unnoticed but can include muscle and bone pain, muscle weakness, and increased sensitivity to pain .
The recommended daily intake of vitamin D varies based on factors like age and overall health, but generally, adults should aim for 600 to 800 IU (International Units) per day.
It's important to note that while vitamin D is essential for our health, excessive intake can lead to toxicity, emphasising the need for a balanced approach to vitamin D consumption.
Vitamin B9, also known as folic acid or folate, is essential for cell and DNA formation.
The best sources of B9 are fortified foods and vitamin supplements, but it can also be found naturally in foods like leafy green vegetables, citrus fruits, and beans.
A deficiency in B9 can cause symptoms like fatigue, weakness, and cognitive changes .
On the other hand, excessive intake of B9 from fortified foods and supplements can lead to high blood levels of unmetabolised folic acid, which may be linked to various health concerns .
Vitamin B12, vital for optimal heart, brain, and nervous system function, is primarily found in animal products like meat, fish, and dairy .
Symptoms of B12 deficiency can range from fatigue and weakness to more severe neurological symptoms .
High intake of folic acid can mask a B12 deficiency, leading to potential health risks for the deficient in the vitamin.
The recommended daily intake for B9 is 400 mcg for adults, while for B12, it is 2.4 mcg . It's important to note that while these vitamins are crucial for our health, excessive intake can lead to potential health risks.
Further Readings
→ Your Heart's Gatekeeper: Can Cholesterol Influence Males' Ability To Have Children?
Ever wonder if tiredness, low mood, or a lack of sunshine-y vibes could be linked to vitamin deficiencies?
Vitamins B12, B9 (folate), and vitamin D are tiny powerhouses that play a massive role in our health. From mood and energy levels to overall well-being, having the right amounts can make a world of difference.
Don't just guess - OptimallyMe has the answer!
The OptimallyMe Essential Vitamins Test is a convenient at-home blood test that focuses on these three vital vitamins. It's not just about letters and numbers - understanding your levels can help you feel your absolute best!
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Because when it comes to feeling your best, knowing your essential vitamins is key!
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