Vitamin B12 is needed for producing and maintaining new cells, including nerve cells and red blood cells. It is also needed to help make DNA.
Vitamin B12 is bound to the proteins in food. Once you consume B12, the hydrochloric acid in your stomach releases the B12 from the protein. B12 then combines with a substance called intrinsic factor to be absorbed by the intestines.
How Much Do I Need To Consume?
There is insufficient information to establish an RDA for vitamin B12 for infants. In this case, an Adequate Intake (AI) has been established:
|Age||Males and Females|
|0 to 6 months||0.4 mcg/day|
|7 to 12 months||0.5 mcg/day|
The Recommended Dietary Allowance (RDA) for vitamin B12 is:
|Age||Males and Females||Pregnancy||Lactation|
|1 to 3 years||0.9 mcg||N/A||N/A|
|4 to 8 years||1.2 mcg||N/A||N/A|
|9 to 13 years||1.8 mcg||N/A||N/A|
|14 to 19 years||2.4 mcg||2.6 mcg||2.8 mcg|
|19+ years||2.4 mcg/day||2.6 mcg/day||2.8 mcg/day|
What Are Sources Of Vitamin B12?
Vitamin B12 is attached to the proteins in animal foods. Breakfast cereals are fortified with vitamin B12, which is very important for people who do not consume an adequate amount of animal foods.
|Beef, top sirloin, lean, choice, broiled||3 oz||2.4 mcg|
|Breakfast cereals, fortified||¾ cup||6 mcg|
|Chicken, breast, cooked||½ breast||0.3 mcg|
|Egg||1 large||0.6 mcg|
|Haddock, cooked||3 oz||1.2 mcg|
|Liver, beef||1 slice||47.9 mcg|
|Milk||1 cup||0.9 mcg|
|Mollusks, clam||3 oz||84.1 mcg|
|Salmon, sockeye, cooked||3 oz||4.9 mcg|
|Trout, rainbow, farmed, cooked||3 oz||4.2 mcg|
|Trout, rainbow, wild, cooked||3 oz||5.4 mcg|
|Tuna, white, canned in water||3 oz||1.0 mcg|
|Yogurt, plain, skim||1 cup||1.4 mcg|
Do I Need To Take Vitamin B12 Supplement?
Studies reveal that the majority of Americans consume an adequate amount of vitamin B12. People who do not consume meat or who have a stomach or intestinal disorder that interferes with absorption may need to take a vitamin B12 supplement. Older adults may have atrophic gastritis and may need to consume additional food sources and/or supplements. There are also some medications that can influence vitamin B12 absorption, including H2 receptor antagonists used to treat peptic ulcers, metformin, and proton pump inhibitors. Your doctor can determine your vitamin B12 levels with a blood test.
What Happens If I Don’t Have Enough Vitamin B12?
An inadequate amount of vitamin B12 can cause pernicious anemia. Signs of vitamin B12 deficiency are fatigue, constipation, weakness, loss of appetite, weight loss, and numbness and tingling in the hands and feet. You may also experience a difficulty in maintaining balance, confusion, dementia, depression, and poor memory. An excess intake of folate can mask the symptoms of B12 deficiency, so it’s important to have your levels checked with blood tests if there is a concern, especially if you consume a vegetarian diet.
Is There Such A Thing As Too Much Vitamin B12?
Currently, there is no Tolerable Upper Limit set for vitamin B12. This does not mean that consuming excessive amounts will provide any additional health benefits. It means that there is a very low potential for toxicity at high levels. The RDA was set for optimal health, so it is best to stick with those recommendations.
Have you been paid by the animal farming industry to write this Stacey Chillemi? The fact your promoting and pushing for meat consumption without giving any vegan and veggi alternatives makes it seem so...shame
40% of meat eaters are low on B12 so there goes that theory that we need animal products to have normal B12 levels
I had severe and debilitating muscle spasms, all day every day in 2008. My then physician prescribed vitamin b 12 injections monthly. The spasms have all but disappeared. I don't see that symptom listed. Has anyone else experienced this? My stomach was reduced for weight-loss in 2000, and I'm thinking it has something to do with the intrinsic factor?
@KhyatiAcharya Yeast extract, Marmite or equivalent
Just had 1 B12 shot the other day and already feel a difference..could that ve possible after one shot?
B12 is important, but there are vegetarian / vegan alternatives such as yeast extract, Marmite or branded equivalent
I dont have IF, the atrophic gastritis also puts at higher risk for stomach cancer. Need to be scoped yearly.
There is a jab you can have every 3 month's in stead of tabs ,and try calcium with vitamin D \U0001f49c
Wow I learned something new - and wonder, if I have a 15 yr old child that has a nuetrophil issue if amping her B12 intake might aid her
I'm a grower and I live up on the mountain, and I eat only what I grow, so I'm sure about what I'm eating. I know that can be different the situation in many places of India and also in other places of the world. I've lived in India for two years.
Massimo....you should NEVER eat unwashed fruits and vegetables, even if there are organic. Botchloma , (spelling may be incorrect) is found in soil and can make you very ill, there therefore u must wAsh.
It is enough, for vegetarians, do not wash fruits and vegetables organically grown, because B 12 is in the air, in the powder and in the rain. You can find it in the meet because animals eat unwashed vegetables.
Take B 12 with your daily Multivitamins or take B complex in order to work efficient. Regardless if you are vegetarian or non. Of course!! If one needs extra.