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Vitamin B12

Mohommed Essop-Adam
Reviewed by Mohommed Essop-AdamReviewed on 30.10.2023 | 2 minutes read

Vitamin B12 (cyanocobalamin) is a water-soluble vitamin essential for your body’s metabolism. Most of the time, they are given as tablets and oral mouth sprays; however, it is poorly absorbed, so injections are often given to deficient patients. Most people do obtain it from their regularly sourced meats and fish. Because it is so important for the body’s metabolism, people often feel exhausted when lacking in Vit B12. It is also for the functioning of normal blood cells and more specifically important for athletes.

Who is it for, and how does it work

Because most of Vit B12 comes from fish and meat, vegans and vegetarians are often advised to consume a dietary supplement or fortified foods for Vit B12 intake or risk serious health consequences. The most common cause of Vit B12 deficiency is impaired absorption due to a loss of a vital product produced in the stomach, which binds to the food containing Vit B12 to absorb it. A second major cause is an age-related decline in stomach acid production because acid exposure frees protein-bound vitamins. For the same reason, people on long-term antacid therapy using proton-pump inhibitors such as omeprazole or other antacids are at increased risk.

Recommended amount

 These are the recommended amounts:

  • 0-6 months-0.4mcg
  • 7-12 months-0.5mcg
  • 1-3 years-0.9mcg
  • 4-8 years-1.2mcg
  • 9-13 years-1.8mcg
  • 14 years and older-2.4mcg

These are the nutritional amounts of Vit B12 in different foods.

  • Clams, cooked, 3 ounces - 3,504%
  • Liver, beef, cooked, 3 ounces - 2,946%
  • Trout, rainbow, wild, cooked, 3 ounces - 225%
  • Salmon, sockeye, cooked, 3 ounces - 200%
  • Tuna fish, light, canned in water, 3 ounces - 104%
  • Nutritional yoghurts, fortified with Vit B12, 1 serving - 100%
  • Cheeseburger, double patty and bun, 1 sandwich - 88%
  • Milk, low-fat, 1 cup - 50%
  • Yoghurt, fruit, low-fat, 8 ounces - 46%

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Mohommed Essop-Adam
Reviewed by Mohommed Essop-Adam
Reviewed on 30.10.2023
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