Vitamin B12, or Cobalamin, is necessary for making DNA are canned oysters cooked for creating energy in our cells. A deficiency of vitamin B12 leads to anemia, fatigue, mania, and depression.
A long-term deficiency can cause permanent damage to the brain and central nervous system. Vitamin B12 can be consumed in large doses since excess B12 is stored in the liver for use when supplies are scarce. Stores of B12 can last for several years, which is why it takes a long time before people realize they have a deficiency in their diet. High vitamin B12 foods include clams, fish, crab, low-fat beef, fortified cereal, fortified soymilk, fortified tofu, low-fat dairy, cheese, and eggs.
4mcg per day, which has been recently reduced from 6mcg per the USDA food labeling standards. Below are the top 10 foods highest in vitamin B12, click here for an extended list of vitamin B12 rich foods, and here for other foods high in vitamin B. If you are vegetarian, see the article on vegetarian sources of vitamin B12. 3oz is equal to roughly 3 oysters, 5 mussels, and 10 small scallops respectively. See all fish high in vitamin b12. See the list of canned fish high in vitamin b12. Nutrition Facts for Alaskan King Crab.
See all meats high in vitamin B12. Nutrition Facts for Kelloggs All-Bran Complete Wheat Flakes. See the complete ranking of 200 cereals high in vitamin B12. Nutrition Facts for Unsweetened Soy Milk. The quantity of vitamin B12 can vary greatly, check product labels. See more vegetarian sources of vitamin B12. Nutrition Facts for Extra Firm Fortified Tofu.
See the full list of dairy foods high in vitamin B12. See the list of high vitamin B12 cheeses. Nutrition Facts for Hard Boiled Eggs. Note: Vitamin B12 found in eggs is concentrated in the yolks. Egg whites contain very little B12. How much Vitamin B12 do You Need? The daily value for vitamin B12 is 2.
6mcg, and lactating women should consume at least 2. 50 and hampers their ability to absorb vitamin B12 from natural foods. Supplements are recommended for people in this group. Vegans and Vegetarians – Vitamin B12 is naturally found in animal products, however there are some natural vegetarian foods high in vitamin B12. Metformin – often used for type II diabetes, Metformin may interfere with vitamin B12 absorption in certain people. B12 by slowing the release of hydrochloric acid into the stomach.
Both oral supplements and sublingual lozenges have equal absorption of vitamin B12. Due to Intrinsic Factor only a small percentage of vitamin B12 from supplements is absorbed. For example, just 10mcg out of a 500mcg dose of vitamin B12. An intranasal vitamin B12 gel also exists as a way to boost vitamin B12 levels. Talk to your doctor or primary care provider about this method, if you prefer it over injections. Vitamin B12 is added to foods as cyanocobalamin or methylcobalamin.
Evidence suggests that either form is equally bioavailable and digestible. Health Benefits of Vitamin B12Protection Against Heart Disease – Adequate levels of vitamins B12, B6, and B9 have been shown to lower levels of a protein in the blood: homocysteine. DNA metabolism and maintenance, which may reduce the risk of cancer and slow down aging. Protect Against Dementia and Cognitive Decline – Lack of vitamin B12 increases homocysteine levels, which in turn decreases the body’s ability to metabolize neurotransmitters. Energy and Endurance – A lack of vitamin B12 will lead to anemia and weakness. Adequate levels of vitamin B12 are necessary to maintain normal energy levels.
Claims of vitamin B12 as an energy or athletic enhancer remain unproven. Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away. About Nutrient Targets Setting targets can provide a guide to healthy eating.