Information about foods with vitamin b12
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Home Healthy Foods that Contain Vitamin B12 ======================================
Posted By Dr. Ben Kim on Jan 05, 2005 Healthy Eating Resources
Vitamin B12 is also known as cobalamin. In most nutritional supplements, B12 comes as cyanocobalamin, which breaks down in a healthy body into two active forms of cobalamin: methylcobalamin and 5-deoxyadenosyl cobalamin. What Does Vitamin B12 Do in Your Body?
Helps to form myelin, which is a fatty cover that insulates your nerves. Helps to produce energy from metabolism of fat and protein.
Helps to produce hemoglobin, which is the component of your red blood cells that carrys oxygen to your cells. This is why a vitamin B12 deficiency can cause fatigue. Reduces your homocysteine level, which lowers your risk of stroke, heart disease, cancer, Parkinson's, Alzheimer's disease, and many degenerative diseases.
Regulates growth, maintenance, and reproduction of all of your cells Here are some healthy, whole food sources of vitamin B12:
Whole Food Sources Serving
Vitamin B12 (mcg) Beef Liver, cooked
- ounces
68 Wild Salmon, baked
- ounces
2.4 Grass-fed beef, cooked
- ounces
2.0 Raw cow's milk
- ounces
0.9 Organic cheese
- ounce
0.5 Organic egg, hard boiled
- large
0.4 Organic chicken, cooked
- ounces
0.3 Organic turkey, cooked
- ounces
0.3 Signs of Deficiency
Chronic fatigue - macrocytic / megaloblastic anemia Unexplained numbness or tingling of arms or legs
Anxiety and irritability Depression
Digestive problems like a sore tongue, loss of appetite, and constipation Poor hair
Normally, B12 must be broken apart from food by acid and enzymes in the stomach. B12 must then be tied together with a protein called intrinsic factor, which is produced by cells that line your stomach. Intrinsic factor carries B12 across your intestinal wall into your blood, to be delivered to your cells. This journey across your intestinal wall requires the presence of calcium, which is suppled by your pancreas. Pernicious anemia is a condition that involves gradual destruction of cells that line your stomach, which decreases the ability to break B12 apart from food and decreases the availability of intrinsic factor to carry B12 into the blood.
If you are deficient in B12 because you don't have enough stomach acid, enzymes, and/or intrinsic factor, you might have to receive injections of B12 directly into your blood via your muscles. Another option is to take high oral doses of vitamin B12, which can lead to a small percent being absorbed into your bloodstream without the help of intrinsic factor. An oral dose of 1000 mcg results in approximately 10 mcg entering your bloodstream.
Recommended Dietary Allowance for Vitamin B12 - 1998 Life Stage
Age Males (mcg/day)
Females (mcg/day) Infants
0-6 months 0.4
0.4 Infants
7-12 months 0.5
0.5 Children
1-3 years 0.9
0.9 Children
4-8 years 1.2
1.2 Children
9-13 years 1.8
1.8 Adolescents
14-18 years 2.4
2.4 Adults
19-years and older 2.4
2.4 Pregnancy
all ages -
2.6 Breastfeeding
all ages -
2.8 Diagnostic Test for Vitamin B12
Urinary Methyl Malonic Acid (UMMA). For more information on this test, visit www.b12.com. I highly recommend that all strict, long term vegans do this test along with a blood test for homocysteine. Go To Nutrient Index
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under through of we so whileContact The contents of this website are the opinions of Dr. Ben Kim unless otherwise noted. The information on this website is not intended as personalized medical advice and is not intended to replace the relationship that you have with your primary care provider. Any decisions you make with regard to your daily choices and medical treatments should be made with the help of a qualified health care provider.
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