Our DNA structure is directly dependent on Vitamin B12, which allows for the development of new cells, the regeneration of old cells, and the preservation of red blood cells and nerve cells.
What makes this vitamin so important is its capacity to bind to protein contained in food. When vitamin B12 is released, it forms a chemical link with the intrinsic factor. This chemical improves vitamin absorption in the intestines.
Amount to Consume
This vitamin, like others, has an RDA (recommended daily allowance), which has not yet been calculated for newborns because it has not yet been tested in that field.
Still, the AI (Adequate Intake) is well familiar and goes as follows:
- 0 to 6 months, the AL for both males and females is 0.4 mcg/day;
- 7 to 12 months, the Al for both males and females is 0.5 mcg/day.
The RDA (Recommended Dietary Allowance) for this vitamin is as follows:
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
Best Sources of Vitamin B12
Since it is attached to the food protein, vitamin B12 can be found in animal foods and breakfast cereals.
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Here is complete chart:
Food — Amount — Vitamin B12
- Top sirloin, beef, lean, broiled, choice — 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
- Beef liver — 1 slice — 47.9 mcg
- Milk — 1 cup — 0.9 mcg
- Clam, mollusks — 3 Oz — 84.1 mcg
- Sockeye salmon, cooked — 3 Oz — 4.9 mcg
- Rainbow trout, farmed, cooked — 3 Oz — 4.2 mcg
- Rainbow trout, wild, cooked — 3 Oz — 5.4 mcg
- White tuna, canned in water — 3 Oz — 1.0 mcg
- Plain yogurt, skim milk — 1 cup — 1.4 mcg
What about a Vitamin B12 Supplement?
According to studies, we already get plenty of this vitamin from meals. However, vitamin B12 supplements are recommended for patients who have gastrointestinal or absorption issues.
This is also recommended for people who do not eat meat. Seniors suffering from atrophic gastritis should also take vitamin B12 supplements.
The absorption of vitamin B12 can be affected by medications such as metformin, H2 receptor antagonists used to treat gastric ulcers, and proton pump inhibitors. A blood test can quickly determine these amounts.
Lack of Vitamin B12
When this vitamin is not present in sufficient quantities in the body, you may get pernicious anaemia. When you are B12 deficient, you may have weakness, constipation, exhaustion, weight loss, loss of appetite, and tingling and numbness in your limbs.
Other symptoms include confusion, balance issues, depression, dementia, and poor memory. Always check your levels with a blood test on a regular basis.
Exceeded amounts of vitamin B12
There is no established safe level of vitamin B12. Taking bigger amounts of the vitamin, on the other hand, will not provide further health benefits. Follow the RDA recommendations to reduce the possibility of toxicity.
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