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It is possible to get enough vitamin B12 through the food that you eat, but it might be easier for some people to get the required amount through a supplement. What Does Vitamin B12 Do? U.S. Department of Agriculture, Agricultural Research Service. What We Eat in America, 2017-2018. 2020. According to the researchers, vitamin A improves the smoothness of the tear film. This is the thin layer of fluid on the eye. It also supports the formation of tears.
Yazaki Y, Chow G, Mattie M. A single-center, double-blinded, randomized controlled study to evaluate the relative efficacy of sublingual and oral vitamin B-complex administration in reducing total serum homocysteine levels. J Altern Complement Med 2006;12:881-5. [ PubMed abstract]Vitamin B12 and folate perform several important functions in the body, including keeping the nervous system healthy. The results suggest that a daily dose of 5,000 IU may improve dry eye symptoms. However, more research is necessary to determine the recommended dose and if the benefits continue with long-term use. The federal government’s 2020–2025 Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods. ... In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients (e.g., during specific life stages such as pregnancy)." U.S. Food and Drug Adminstration. Code of Federal Regulations Title 21 § 107 -- Infant Formula. 2019.
In addition to taking dry eye supplements, you can also try other home remedies to alleviate your symptoms.
Methylcobalamin vs Cyanocobalamin
Mary Ruth’s Vitamin D3 + B12 Gummies contain 250 mcg of vitamin B12 as methylcobalamin. They also contain 1,000 IU or 25 mcg of vitamin D3 from lectin, a vegan source. This can be helpful since vegans and vegetarians are also at increased risk of deficiencies in vitamin D. Vitamin B12 in supplements is typically sold in higher doses than the RDA because our bodies only absorb small amounts from supplements. While most vegans and many vegetarians will benefit from B12 supplements, the following groups, whether or not they are vegetarian or vegan, may benefit from B12 supplements: The effects of vitamin B12 deficiency can include the hallmark megaloblastic anemia (characterized by large, abnormally nucleated red blood cells) as well as low counts of white and red blood cells, platelets, or a combination; glossitis of the tongue; fatigue; palpitations; pale skin; dementia; weight loss; and infertility [ 2, 5, 7]. Neurological changes, such as numbness and tingling in the hands and feet, can also occur [ 7]. These neurological symptoms can occur without anemia, so early diagnosis and intervention is important to avoid irreversible damage [ 35]. In addition, some studies have found associations between vitamin B12 deficiency or low vitamin B12 intakes and depression [ 36-38]. In pregnant and breastfeeding women, vitamin B12 deficiency might cause neural tube defects, developmental delays, failure to thrive, and anemia in offspring [ 7].
A variety of foods and their vitamin B12 levels per serving are listed in Table 2. Table 2: Vitamin B12 Content of Selected Foods [ 20] Food Vitamin B12 is sold in various forms including as capsules, sublingual tablets or lozenges (tablets that dissolve under your tongue), liquid drops, chewables, and gummies. In severe cases of malabsorption or in people with risk factors for vitamin B12 deficiencies, a liquid supplement could help prevent deficiency and associated symptoms. It may even have a few additional health benefits. Used to treat anemiaVitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [ 5]. In addition, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [ 12, 13]. Garden of Life mykind Organic Whole Food B12 contains 500 mcg of vitamin B12 in each raspberry flavored spray. This amounts to 20833 percent of the Daily Value of vitamin B12. While this sounds quite high, only a small percentage is absorbed by our bodies. The National Institutes of Health Office of Dietary Supplements says that we absorb only about 2 percent of a 500 mcg dose. Using this spray four times per week should help many vegetarians and vegans meet their needs. Thorne B-Complex is also NSF Certified for Sport. This means it has been tested to make sure it does not contain substances banned by major athletic organizations, making this a great option if you’re a vegan athlete. Additionally, there is currently no evidence that one form of vitamin B12 supplement, such as capsule or liquid, is better absorbed than another. If you choose to take vitamin A, avoid taking more than 10,000 IU to prevent toxicity. Since the nutrient is fat-soluble, it can build up in your body. Vitamin A toxicity can cause:
These supplements do not contain any artificial flavors or preservatives. As an added bonus, they contain 120 mcg of calcium, or 10 percent of the daily value. This can be beneficial as calcium is a mineral many vegans need to make sure they’re getting enough of, as the calcium found naturally in vegetables may be less easily absorbed than the calcium found in dairy. Vogiatzoglou A, Smith AD, Nurk E, Berstad P, Drevon CA, Ueland PM, et al. Dietary sources of vitamin B-12 and their association with plasma vitamin B-12 concentrations in the general population: the Hordaland Homocysteine Study. Am J Clin Nutr 2009;89:1078-87. [ PubMed abstract] Milk and milk products are good sources of vitamin B12. Many ready-to-eat breakfast cereals are fortified with vitamin B12.Take breaks when using digital screens. Avoid using the computer or smartphone for a long time. Blink often to lubricate your eyes. Sharabi A, Cohen E, Sulkes J, Garty M. Replacement therapy for vitamin B12 deficiency: comparison between the sublingual and oral route. Br J Clin Pharmacol. 2003;56(6):635-638. doi:10.1046/j.1365-2125.2003.01907.x
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