Vitamin B12: Are you Deficient?

By Sonia Reece

Vitamin B12 is one of the top 5 important supplements in a balanced diet. Your system requires B12 in order to prevent anemia and produce red blood cells.

Primarily, B12 is found in animal products such as cheese, eggs and milk. For those of you that are Vegan, you should look for food enriched with B12 or take a high quailty supplement.

How do you know if you are deficient in Vit B12?

If you aren't eating any of the above mentioned foods and feel weakness, shortness of breath, dizziness, fatigue, numbness, heart palpitations, bleeding gums, mouth sores, nausea, poor appetite and diarrhea, you might be vitamin B12 deficient.

Symptoms may present themselves after years of b12 deficiency, and usually don't manifest until years later. A deficiency of B12 can produce pernicious anemia, which can lead to Alzheimers, memory loss, confusion and even dementia.

Seniors absorb the supplement better in the sublingual form. Malabsorption of the vitamin is another reason for the deficiency. Example, to receive optimal benefits from supplementing with vitamin B12 you would combine with folic acid and vitamin c, which will assist the absorption.

How do you know what the optimal amount is to prevent a deficiency in vitamin B12?

After referring to the National Institute of Health and doing some personal research, I've concluded the following.

-.4 mcg- 0-6 months

-.5mcg- 7-12 months

-.9 mcg- 1-3 years

-1.2mcg- 4-8 years

-1.8mcg- 9-13 years

-2.4mcg- age 14- older

-2.6mcg- pregnant adolescent females

-2.8mcg- lactating females

-25-100mcg- Adults over 50 (unless consistently eating vitamin B12-fortified foods)

Dosages may vary slightly from experts in the field, but two parts were clear: Our bodies were built to absorb low levels of vitamin B12 at dosages between .1mcg-1mcg per meal.

Vitamin B12 deficiency also depends on environmental factors. For example, if we consume chlorinated water on a daily basis, B12 absorption would be low or diminished based on the toxic invasion on the body.

We also have to take into consideration the pesticides and toxins that our plants and animals are consuming and figure out if that is also causing Vit B12 deficiency. - 17274

About the Author:

For a free tips and advice about nutrition and health check out our Free Super Foods webinar. To open your mind to ground breaking informationvisit Organic Vitamins Organic Life for recipes, shopping tips and how to shop organic on a dime.

Wedding Fast Weight Loss Tips

By Ricardo d Argence

Take a deep breath. You are going to look fabulous! Everyone always wants to make a positive impression, but on this important day you will really want to put your best foot forward and win over the entire crowd. We offer various tips for healthy ways to loose weight for your wedding!

Tip #1: Get fitter than you ever have been in time for the big event! Strong anti-oxidants found in diets rich in fruit and fiber have been shown to increase your metabolism as well as removing toxins from your body. Fruit is a great addition for losing weight naturally. Fruit, which have a high water content, not only provide energy but also help you stay focused.

Below is a list of vegetables that will get you full without making you sick, for example, cauliflower is a very filling vegetable. A cup of cauliflower contains zero fat, and 25 total calories. Celery offers Vitamins A and C, plus calcium, and can easily be added to a chicken or tuna salad, with a light mayonnaise. You can put celery sticks with low-fat cream cheese or in a glass of tomato juice to give yourself a healthy afternoon snack.

Zucchini can be a delightful appetizer or added to homemade salsa. One cup of cooked zucchini contains no fat and only 28 calories. It has iron, along with vitamins A and C. Cut zucchini into strips and broil in the oven with low-fat Italian dressing or balsamic vinegar.

Skipping meals is a mistake, because when you eat, for example, breakfast, you are giving your body the metabolism boost and fuel to face the day energetically!

During meals you can eat smaller portions, but never starve yourself! We wholeheartedly encourage you to avoid forms of starvation in order to lose weight. Your goal is to once again be sexy and lean. The goal should be beyond just being stunning on your wedding day-a healthier lifestyle will help you to look good every day!

Tip #2: Combine moderate levels of exercise with your meal plan. Sufficient exercise throughout the day ensures you remain fit and trim for the long run. Try swimming, walking, or gardening. Enlist a friend to help keep you motivated. Exercising is also helpful for stress relief. The key to retaining a healthy weight is to take in fewer calories than are expended.

Tip #3: Drinking plenty of water helps burn calories by increasing your metabolism. Drink water with your meals to help fill you up faster and aid digestion. You may think that drinking water would make you gain weight, but, it is the opposite, drinking a lot of water actually makes your body store less water. It is when you do not drink enough water that your body begins to retain water.

The last two healthy weight loss tips for your wedding before the I do's are, stay away from alcohol and get plenty of rest! Lack of sleep causes the body to slow down your metabolism. Remember, extreme weight loss is unhealthy for you and will not work for long term commitments. And you are planning on forever! - 17274

About the Author:

The great day is coming, and of course, you want to look gorgeous. If you need to lose some pounds, we can show you the best way to lose weight before your wedding. Being healthy is the secret to make you look and feel beautiful on your wedding day. web hosting