According to the National Institutes of Health (NIH), the best food sources for B12 are beef liver and clams, followed by fish, meat, poultry, eggs and milk. Vitamin B12 can only be found naturally in animal foods and products.Know More
The NIH states that vitamin B12 is responsible for the formation of DNA, keeping blood cells and nerve tissue healthy. It also prevents a specific kind of anemia called megaloblastic anemia. Insufficient B12 in a person's diet leads to pernicious anemia, neuropathy, depression, fatigue, constipation and lack of appetite, among other problems.
People who do not eat meat must supplement their diets with B12, as it cannot be provided by plant products. B12 supplements are commonly added to fortified foods, such as breakfast cereals, and are also available as dietary supplements or injections.
Some people cannot metabolize B12 properly, possibly due to advanced age or an inability to produce the intrinsic factor protein necessary to absorb the vitamin. These people must supplement their B12 intake with shots or nasal sprays if oral B12 supplements are not effective. Some over-the-counter and prescription drugs can inhibit B12 absorption, including the active ingredients in many antacid medications and Metformin. Individuals should consult a physician if they are concerned about possible B12 deficiency, especially people over 50, vegetarians, and vegans.Learn more about Vitamins & Supplements
Recommended amounts of vitamin B12 vary depending on age, but adults require 2.4 micrograms per day, according to the National Institutes of Health. Pregnant and breastfeeding women need about 2.6 micrograms per day. Vitamin B12 helps maintain nerve and blood cell health in addition to assisting in DNA production.Full Answer >
Because B12 has a low potential for toxicity, there is no upper level of intake for the vitamin, according to the National Institutes of Health Office of Dietary Supplements. The recommended daily intake is 2.4 micrograms for men and women and can be gained through diet and supplementation.Full Answer >
Some examples of grow foods are meat, poultry, fish, seafood, milk and dairy products, eggs, nuts and beans. Grow foods aid the body in building and repairing body tissues and make muscles stronger. Grow foods form part of a curriculum developed for teaching preschoolers healthy eating and nutrition .Full Answer >
Vitamin B12 helps the body convert energy, maintain nerve cells, make DNA and produce red blood cells, according to the University of Maryland Medical Center. The normal dose for adults 19 and older is 2.4 micrograms per day.Full Answer >