Vitamin B12 is responsible for the formation of new cells in the human body, the regeneration of old cells, and the maintenance of nerve cells and red blood cells. This vitamin binds to proteins in food and when secreted binds to intrinsic factor (glycoprotein) which allows better absorption of vitamin B12 in our gut.
A daily intake of vitamin B12 is recommended. Here’s how much vitamin B12 you should be taking.
From 0 to 6 months – 0.4 mcg per day for men and women;
7-12 months – 0.5 mcg per day for boys and girls.
Best source of vitamin B12
It can be found in breakfast cereals and animal foods.
Here’s a chart showing which foods contain the most B12
Vitamin B12 supplements
Everyone gets enough vitamin B12 from food. On the other hand, people with stomach and absorption problems are advised to use supplements.
Vitamin B12 supplements should also be taken by non-meat eaters.
Vitamin B12 deficiency
People who do not have enough vitamin B12 in their bodies can suffer from pernicious anemia. These people experience fatigue, constipation, weakness, weight loss, and loss of appetite.
Some people with vitamin B12 deficiency experience depression, confusion, mental retardation, memory loss, and balance problems.
Too much vitamin B12
Consuming more than the recommended daily dose of vitamin B12 may not provide additional health benefits, but may lead to potential toxicity.