There is a spurt of recent studies that indicate that nutritional supplements may not be needed and may actually do some harm. I do take some supplements such as multivitamin, flax seed oil capsule, garlic tablet. Recently, due to my fractures, upon my orthopedist's recommendation I am taking also Vitamin D and calcium supplements.
I was concerned about the harmful effects mentioned in the recent studies and looked up several articles on internet. One thing that caught my eye was that only animal foods have vitamin B12 naturally. Vegetarians may not get enough B12 unless they consume milk, food that are fortified with B12 or take supplements. Fortunately, one serving of milk contains about 1.2 mcg of B12. According to NIH, adults require about 2.4 mcg (micrograms) of B12 daily. Breakfast cereals also are fortified with B12. I don't eat cereals and don't regularly drink milk.
Vitamin B12 deficiency causes tiredness, constipation, loss of appetite, weight loss, nerve problems, such as numbness and tingling in the hands and feet, problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue.
In my early years I suffered from stomatitis (inflamed and sore mouth). I have very little of it now for many years. Canker sores may result from a genetic predisposition or from B12 deficiency. My mother and brothers also suffered from canker sores, so in my case, both genetics and B12 deficiency may be the causes.
With respect to supplements, NIH states that the body’s ability to absorb vitamin B12 from dietary supplements is largely limited by the capacity of intrinsic factor. For example, only about 10 mcg of a 500 mcg oral supplement is actually absorbed in healthy people - aagh, that is only 2%. [Intrinsic factor (IF) also known as gastric intrinsic factor(GIF) is a glycoprotein produced by the parietal cells of the stomach. It is necessary for the absorption of vitamin B12 later on in the small intestine.].
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