Get Your
Daily Dose of Vitamin B12 with These Healthy Foods
How much vitamin B12 do you need every day? How can you get it without overdoing it? From vitamin B12 supplements to foods rich in this essential nutrient, here are some of the best ways to make sure you’re getting all the vitamin B12 your body needs to function at its best.
Boost Brain
Power
As an essential nutrient, vitamin B12 helps your body produce red blood cells, which deliver oxygen to every part of your body. But beyond that vital function, vitamin B12 may also help stave off cognitive decline and memory loss as you age. Getting enough vitamin B12 from your diet is a good idea for overall health, but if you’re concerned about preventing cognitive decline—or just want to maintain a healthy brain—you might want to supplement with some extra vitamin B12 as well. Vitamin supplements are available in pills or as injections; talk to your doctor about finding one that works for you. You should also know that too much vitamin b12 can cause some unpleasant side effects like diarrhea and heartburn.
Fight Fatigue
Vitamin B12 is essential for energy production. Deficiencies in Vitamin B12, which can be caused by dieting or eating disorders, are common in people who feel weak and fatigued and don't have much appetite. Low levels of Vitamin B12 may also be linked to depression, memory loss, dementia, and Alzheimer's disease. By including a wide variety of vitamin-B-rich foods in your diet – including yogurt, shellfish, meat, eggs, and more – you’ll get your recommended daily dose without taking a supplement. Talk to your doctor before taking supplements; while they may not pose risks for most people, some people have allergies or intolerances to certain vitamins or minerals. The recommended daily intake of Vitamin B12 is 2.4 micrograms per day for adults over age 14, but there isn't any upper limit set on how much Vitamin B12 you should take each day. The body absorbs Vitamin B12 only when it's consumed along with a source of fat (so choose fortified cereals and dairy products rather than watery vegetables). For example, if your breakfast cereal has 8 grams of total fat, at least 4 grams should come from saturated fats (the type found in animal products). Otherwise, it won't dissolve properly and will pass through your system unused.
2 Ways to Get More Vitamin B12: Eat Shellfish: Crab, oysters, and mussels are among many types of seafood that contain high amounts of vitamin b12.
Enhance
Mood
Vitamin B12 plays a vital role in metabolism, and may even improve mood. Some research has suggested that vitamin b12 supplementation can produce results similar to antidepressants and have a positive effect on depression. Vitamin b12 benefits for hair growth might be an unexpected bonus to adding it to your diet, as many people turn to vitamin b12 when they notice that their hair is dulling or thinning. Studies have shown that taking too little vitamin b 12 may cause hair loss and thinning. Vitamin b12 side effects are rare, but high doses of vitamin b12 could cause some gastrointestinal issues such as nausea or diarrhea. A vitamin b12 dosage for adults should be between 2-4 mcg per day.
Improve
Sleep Quality
Vitamin B12 is a supplement that can help improve sleep quality. Studies have shown that vitamin b12 side effects are rare and typically mild, making it an excellent choice for those looking to get their daily dose. Vitamin b12 dosage for adults is generally between 2.4 and 2.8 micrograms per day; however, many studies suggest that doses as high as 1000 micrograms per day may be necessary to see any benefits. Most foods high in vitamin b12 also contain other nutrients such as protein or fiber, so they’re good additions to your diet even if you’re not specifically trying to increase your vitamin b12 intake.
Regulate
Blood Sugar Levels
Vitamin B12 may help keep blood sugar levels in check. One particular study, for example, found that vitamin b12 supplements could help reduce glycosylated hemoglobin (HbA1c) levels, a common test used to monitor and regulate blood sugar control. This can be especially helpful if you have diabetes or prediabetes. Vitamin B12 also helps maintain healthy nerve function—another benefit if you have diabetes or prediabetes. In fact, one study found that diabetic rats treated with vitamin b12 experienced less damage to their nerves than those who weren’t given vitamin b12. Another study concluded that supplementing with vitamin b12 might help prevent peripheral neuropathy in humans.
Promote
Regular Digestion
We need vitamin B12 to produce red blood cells and prevent anemia, but it’s also known to help fight fatigue. If you’re feeling sluggish or fatigued, consider adding foods that are rich in vitamin B12—like wild salmon and other fatty fish, as well as fortified cereal and nutritional yeast—to your diet. For a quick boost, try taking a vitamin B12 supplement. You can find them at most health food stores and pharmacies. However, if you decide to take a supplement, be sure to follow these guidelines: Take 500 micrograms once per week for three weeks; then take 250 micrograms once per week for four weeks; then take 250 micrograms once per month thereafter.
Boost
Immune System Function
Vitamin B12, which is typically found in meat and fish, has long been associated with boosting our immune system function. When we’re sick or feeling under the weather, it’s often due to a weakened immune system—and that usually means a vitamin deficiency. Getting your daily dose of vitamin b12 can also help prevent colds, according to research published in The American Journal of Clinical Nutrition. For best results, pair vitamin b12 with vitamin C: a study published in The European Journal of Clinical Nutrition found that people who took 2,000 IU of vitamin C and 25 micrograms of vitamin B12 per day for four months had fewer upper respiratory tract infections than those who didn’t take vitamins.
Maintain
Normal Nerve Function
Vitamin B12 (cobalamin) is essential for normal nerve function and its deficiency has been linked to a variety of neurological disorders including pernicious anemia, optic atrophy, subacute combined degeneration of the spinal cord, peripheral neuropathy, dementia, Alzheimer’s disease, and more. Vitamin B12 benefits include improving cognitive function, maintaining healthy skin and hair as well as aiding in weight loss. The recommended daily intake for vitamin B12 is 2.4 micrograms for adults. It can be found in animal products such as fish, meat, and dairy products or it can be taken as a supplement if you prefer not to consume animal products or don’t eat enough of them regularly.
Prevent
Anaemia
This water-soluble vitamin is needed for normal nerve function, making red blood cells and removing toxic homocysteine from your body. Vitamin B12 deficiency can cause anemia, symptoms include weakness, fatigue, and lightheadedness. Vitamin B12 is found in foods like meat, fish, and dairy products; it's also available as a supplement. Take 500mcg to 1000mcg daily. If you are a vegetarian or vegan, be sure to talk to your doctor about whether you need a supplement. Vitamin B12 deficiency is more common among vegetarians than non-vegetarians.