There is a misconception that vitamin B11 is beneficial for pregnant women only. In this article, you will get to know the importance of this essential vitamin that has a plethora of benefits on the human body beyond pregnancy. We cannot wait to tell all the itsy bitsy details, let’s get started:
What Is Vitamin B11 And Where It Comes From?
Vitamin B11 is one of the vitamins of the vitamin B complex which is a water-soluble vitamin. It is also one of the five folates required by the body to perform several functions.
Other names of vitamin B11 Include salicylic acid, Pteryl-hepta-glutamic acid, and chick growth factor.
Vitamin B11 is a beta hydroxy vitamin that is obtained as a result of the metabolism of salicin. It is involved in some major processes in the body such as the synthesis of DNA and RNA. But that is not it, there is so much more to it. Let’s have a look at the sources from where we could get this super beneficial vitamin.
Sources Of Vitamin B11
Vitamin B11 is an essential vitamin and one of the few vitamins that are obtained from both animal and plant sources. Here are a few top sources of this miraculous vitamin.
| Animal sources | Plant sources |
| Meat | Spinach |
| Liver | Oranges |
| Egg Yolk | Potatoes |
| Poultry | Kale |
| Eggs | Molasses |
| Yogurt | Wheat germ |
RDA Of Vitamin B11
Vitamin B11 is recommended in different amounts to different age groups. Below is the table that you might find helpful in knowing the amount of Vitamin B11 recommended for you by health experts.
0-6 months: 125mg
6-12 months: 150 mg
1-3 years: 200 mg
3-8 years: 250 mg
9-13 years male: 375 mg
14+ years male: 550 mg
9-13 years female: 375 mg
14-18 years female: 400 mg
19+ years female: 425 mg
Pregnant women: 450 mg
Lactating mothers: 550 mg
Benefits Of Vitamin B11
You must be impressed by the outstanding nutrition profile of vitamin B11 by now. It’s time to know the benefits of vitamin B11, here they are.
1. Pregnant and Lactating
Vitamin B11 increases the production of milk in females during breastfeeding. That is why it is recommended for mothers during and after childbirth. Moreover, during embryogenesis, vitamin B11 helps in the formation of the brain and spinal cord in the fetus. Adequate intake of vitamin B11 during pregnancy helps in the protection of several diseases in infants like spina bifida. Vitamin B11 is very crucial for the healthy development of the fetus’s nervous system during pregnancy and also develops immunity against certain diseases and infections.
2. Skin-Friendly Vitamin
Vitamin B11 is known as a skin-friendly vitamin by health experts. If you have oily skin, clogged pores or white heads, you need to look for creams with salicylic acid in them as it helps eliminating all of those. That’s why it is part of several acne treating creams as it increases blood flow to the face and leaves your skin glowing and acne free. Moreover, it is also part of exfoliating creams that help in the growth of new cells after removing the dead ones. Penetrating into the skin follicles, salicylic acid reduces discoloration of the skin. If you fancy glowing and healthier-looking skin, you need to include this vitamin in your daily diet. In addition to this, vitamin B11 is also used to treat certain skin disorders like psoriasis, calluses, dandruff, corns, and warts.
3. Important function in the Development of the Body
Vitamin B11 is a crucial component for the development of the body. Starting early on, it helps in cell division as well as the synthesis of RNA and DNA in the cells. Later on, it aids in the formation of body cells and tissues. Not only this, vitamin B11 is an important role player in the formation of red blood cells as well as blood plasma. Hence, you can say this vitamin is needed by the human body starting from pre-birth till adult life.
4. Immunity Booster
Vitamin B12 when taken in proper amounts plays the role of immunity booster in the body. It also prevents diseases. According to a study, vitamin B11 plays a role in decreasing the risk of colon cancer. When taken as a supplement, it also acts as a painkiller. Vitamin B11 improves appetite in people having problems with eating which in turn improves their health and also improves immunity.
Deficiency of vitamin B11
Your body will show certain symptoms when your intake of vitamin B11 is less than what is recommended. Here are the signs and symptoms of deficiency of vitamin B11:
● Nausea
● Vomiting
● Diarrhea
● Loss of Appetite
● Weight loss
● Fatigue
● Growth retardation
● Anaemia
● Growth defects in children
Side effects of vitamin B11
There is not a chance of overdose if you rely on plant and animal food sources for getting this vitamin. However, when taken in supplement form, there could be few side effects which are:
● Blurry vision
● Excessive thirst
● Frequent urination
● Nausea
● Vomiting
● Diarrhea
● Skin diseases
Do not exceed the recommendation made by your dietitian especially if you are a pregnant and lactating mother. If you have any of the above or some other symptom after starting on vitamin B11 supplements, you must consult your doctor immediately.
Final Verdict
Vitamin B11 intake is often overlooked by individuals. We are sure if you were one of those who did not consider it important, this useful article might have convinced you otherwise.
