The body needs a healthy balance of nutrients to stay healthy. If you are deficient in any nutrient, your body will try to make up for it by getting the other necessary components from other sources. Some common examples of this are when your body gets more calories from fatty foods or from drinking more water. As we age, our bodies become less able to manufacture some nutrients from amino acids and other components found in foods. This is called a deficiency state and can be caused by poor dietary habits, poor intestinal function or genetics. This article lists 6 ways to take care of yourself when you are deficient in vitamin B12, so your body has enough resources to perform its functions.
Taking Care of Yourself When Deficient in Vitamin B12
- Eat A Balanced Diet
Vitamin B12 is found naturally in animal products such as foods from fish, poultry, meat and eggs. This means that vegans and vegetarians are at a greater risk of being deficient in this nutrient. To get sufficient amounts of this vitamin in your diet, you should eat a variety of foods high in B12. These include fish, meat, some dairy products and leafy greens. For example, salmon, tuna and lean meats such as chicken and turkey are all good sources of vitamin B12. When you are deficient in B12, you may feel weak, fatigued or even dizzy. In addition, your appetite may be reduced and you may feel constipated. If you have a deficiency, getting enough B12 from your diet is important.
- Take a Vitamin B12 Supplement
Where you are lacking in vitamin B12 in your diet, you can make up for it by taking a vitamin B12 supplement. There are many brands available, and they are either oral strips or effervescent tablets. The oral strips dissolve under your tongue, increasing your chances of absorbing the vitamin. If you take a vitamin B12 supplement, you should still ensure that you eat foods rich in this nutrient. This will ensure that you get a balanced amount of B12 and other nutrients.
- Drink Lots of Water
Water is essential for maintaining a healthy body and good hydration is important for many bodily functions. Because of this, it has become a go-to beverage for many people in the modern world. However, water does not contain vitamin B12. If you are deficient in this nutrient, you can get some by drinking lots of water. In fact, it’s not uncommon for people who are deficient in B12 to become dehydrated. Dehydration is serious, and if you are feeling fatigued, dizzy or weak, it may be an early sign of it. It can also cause your blood pressure to drop, increasing your risk of heart disease. To prevent this, drink 2 litres of water daily. You can also add some vitamin B complex to it for better results.
- Exercise Regularly
It’s no secret that regular exercise can have many health benefits. And vitamin B12 is no exception. Getting a good amount of physical activity is important so your blood doesn’t become too thick. If it happens, your blood won’t have enough space to transport oxygen to the cells. This may cause fatigue, dizziness, low mood and weakness. Regular exercise also improves your digestion by increasing the movement of fluids in your intestines and helping to remove toxins and waste products from your body. Exercise is important, but it’s also important to ensure you get enough vitamin B12. This is especially true for people who are deficient in this nutrient.
- Improve Your Digestion
Your diet and the way you consume vitamin B12 are important, but it’s also important for your digestive function. If you don’t have a healthy bowel movement, getting enough vitamin B12 from your diet will be difficult. You can do many things to improve your digestion, including eating fibre-rich foods, drinking a lot of water and sleeping well. Fibre helps to remove toxins from your body, keeps your bowel movement regular and makes you feel more full while you eat. It also helps to lower blood sugar levels and reduce the risk of diabetes. Eating more fibre and fibre-rich foods is a good way to get more water in your diet. These include fruits, vegetables and whole grains.
- Don’t Skip Dinner
Vitamin B12 has a specific requirement for being optimal. This means that even if you are getting the recommended amount of this nutrient from your diet if you don’t take it with a meal in the evening, you can still cause a deficiency. If you don’t take vitamin B12, your body will produce less of the key proteins that help your cells to function properly. The best way to avoid a deficiency is to take a vitamin B12 supplement with every single meal. Eating a variety of foods high in this nutrient is also important. If you do have to skip a meal, don’t skip breakfast. Breakfast is the day's most important meal because it provides energy to start the day. If you skip this, you could feel weak and fatigued all day.
Conclusion
Vitamin B12 is important for maintaining good health. If you are deficient in this vitamin, you may feel fatigued and weak or even feel dizzy. You can get this vitamin by eating foods high in B12 or taking vitamin B12 supplements. You can also improve your digestion by eating a healthy diet, drinking lots of water and getting regular exercise.
0
