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Title : Vitamin B12 and Everything You Need To Know About It
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Vitamin B12 and Everything You Need To Know About It

Vitamin B12 plays an important role in the formation of DNA, and is essential for the production and maintenance of new cells, including red blood cells and nerve cells.

This vitamin is bound to protein food, and in order to get released with the help of hydrochloric acid in the stomach, you need to consume vitamin B12.

The B12 released combined with intrinsic factor, a substance that helps its absorption in the intestine.

Quantity consuming

The RDA (recommended daily allowance) of vitamin D for infants not yet been established due to lack of information.

However, the AI ​​(adequate intake) is known, and here are the appropriate doses:

• 0 to 6 months the LA for men and women is 0, 4 mcg / day;
• 7 to 12 months, the Al for both men and women is 0.5 mcg / day.

The RDA (recommended dietary allowance) of this vitamin is:

Age	Men and women	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	2.4 mcg	2.6 mcg	2.8 mcg
19+	2.4 mcg / day	2.6 mcg / day	2.8 mcg / day

sources of vitamin B12

As mentioned, this vitamin is bound to proteins in foods of animal origin. However, if you do not consume adequate amounts of animal foods, breakfast cereals are great alternative because they are full of vitamin B12.

Food	Quantity	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, shellfish	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
albacore, canned in water	3 oz	1.0 mcg
Natural yogurt, skim milk	1 cup	1.4 mcg

is it you need to take supplemental vitamin B12?

According to studies, most people in the US consume adequate amounts of this vitamin. However, vitamin B12 supplement is recommended for anyone with stomach or intestinal disorder that prevents absorption as well as those who do not eat meat. Older people with atrophic gastritis may require the intake of supplements or food sources.

The absorption of vitamin B12 may be affected by some medications, such as metformin, H2 receptor antagonists in the treatment of peptic ulcers, and proton-pump inhibitor. You can check the levels of this vitamin with a blood test.

What if you do not have adequate vitamin B12?

If you have lack of this vitamin, there is a risk of pernicious anemia . Symptoms of deficiency B12 are weakness, constipation fatigue , weight loss, loss of appetite, and tingling and numbness in the hands and the feet. Other signs are possible confusion, difficulty maintaining balance, depression dementia , and poor memory. These signs of vitamin B12 deficiency may be masked with excess intake of folate. Therefore, if there is a concern, especially if you are on a vegetarian diet should check their vitamin B12 levels with blood tests.

Can you have too much vitamin B12?

So far, vitamin B12 has a maximum tolerable limit. But this does not mean that you will get additional health benefits by eating excessive amounts of vitamin . Extremely high levels indicate a low potential for toxicity. It is best to stick to the RDA recommendations.

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