If you’re looking to up your intake, we’ve listed some of the best foods high in vitamin B12. These include: 6 The best way to be sure you’re boosting your B12 intake is through supplementation. Supplements can ensure that you know exactly how much you’re taking and will keep you at your regular levels of B12, if not giving you a little extra. Consuming foods rich in B12 will increase the amount in your body, too. Vitamin B12 Supplementation Anaemia is the general term for having either fewer red blood cells than normal or having an abnormally low amount of haemoglobin in each red blood cell. Symptoms of vitamin B12 or folate deficiency Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan - Vitamin B12 There's not enough evidence to know what the effects might be of taking high daily doses of nicotinamide supplements. What does the Department of Health and Social Care advise?

However, in other parts of the world, vitamin B12 deficiency is common, especially in countries with a high vegetarian population. 4Yeast extract spread. In yeast extract spreads like Marmite, there is approximately 0.5µg of vitamin B12 per 100g. A key nutrient that our bodies can’t produce on our own, vitamin B12 is supported through our diet and with supplements. A blood test from your doctor can measure B12 levels. A serious deficiency can be corrected with B12 shots or high-dose supplements. Top foods with B12 The other three are chemically identical to the vitamin B12 that’s found in foods. Still, when used in supplements, they’re produced in a lab rather than being isolated from natural sources. SUMMARY

We typically get B 12 through diet. Rich sources include beef, liver, clams, poultry, fish, fortified cereals, eggs, cheese, yogurt, milk, and fortified plant milks (like soy, almond, or rice milks). For us to digest B 12, we first have to shake it loose from these foods. Your body requires vitamin B12 to make red blood cells. You can get it from your food or supplements, but sometimes there may not be enough vitamins in what you eat. This can happen if you are vegan or you do not eat much meat or dairy products.

The group receiving these supplements for seven years had fewer cases of macular degeneration, compared to the placebo group. The risk of developing any form of the condition was 34% lower, while it was 41% lower for more severe types ( 19). B12 works alone and with other B vitamins to support many vital functions. Here's how to make sure you get enough. Clams. One of the best foods rich in B12, 100g of clams contain approximately 11.28µg of vitamin B12. Vitamin B12 is absorbed in your stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and helps your blood and cells absorb it.

Though vitamin B12 supplements may help improve mood and depression in people with a deficiency, research does not currently suggest that they have the same effect in those with normal B12 levels ( 23). Summary Vitamin B12 shots are only available by prescription following a clinical diagnosis of low levels. However, low levels are rare in most healthy adults because the human liver stores vitamin B12 over time.

Is a supplement warranted if you’re not deficient? "It surely is if you don’t eat animal products," Dr. Stampfer says, "and it’s a good idea for all older individuals. Deficiency can be prevented at a very low cost and low hassle by taking a multivitamin with the average daily recommended amount of 2.8 micrograms of B 12." Vitamin B12 plays a vital role in how our body metabolizes energy. It’s also integral to proper neurological function and the creation of red blood cells. Vitamin B12 is needed to produce hemoglobin, a protein essential for transporting oxygen in our blood. Hemoglobin is tied to our overall energy levels; it’s the vehicle that ensures our tissues receive the oxygen they need to function properly! Low hemoglobin can have a dramatic impact on oxygen delivery and energy processes. Taking high doses of nicotinic acid supplements can cause skin flushes. Taking high doses for a long time could lead to liver damage. Vegetarians and vegans are at risk of running low on vitamin B12, as dietary sources of vitamin B12 are exclusively from animal products.

It’s commonly claimed that vitamin B12 improves energy levels. In theory, this statement does have some truth behind it. Although not commonly recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12. Food fortification is the process of adding nutrients that are not originally in the food. Trout. If you’d rather get your b12 sources from something other than meat, there’s approximately 4.3µg of vitamin B12 in fish (100g) like rainbow trout. When the body is unable to produce as many healthy red blood cells as it needs, which is often the case with a vitamin B12 deficiency, it leads to a condition called anemia ( 11, 14).

Health Risks, Potential Side Effects, And Contraindications

Vitamin B12 deficiency happens if you are not eating enough vitamin B12 or your body is not absorbing the vitamin B12 you consume properly. Situations or conditions that can cause vitamin B12 deficiency include: The Reference Daily Intake (RDI) is about 2.4 mcg but slightly higher for those who are pregnant or nursing ( 32). you may need blood tests to find out the cause of your symptoms; these symptoms can also be caused by diabetes or other unrelated health issues