Vit B12

WHY DO YOu NEED IT?

Vit. B12 is a nutrient that is needed to make red blood cells (they carry oxygen in the body) and carry out nerve function.

Meat eaters get their vit. B12 from animals. The bacteria found in the animal's intestines contains the vitamin which is then consumed by humans. 

Symptoms of B-12 deficiency include:

Tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Vitamin B12 deficiency can damage the nervous system even in people who don’t have anemia, so it is important to treat a deficiency as soon as possible.

 

HOW MUCH DO YOU NEED?

Recommended Amount

Birth to 6 months - 0.4 mcg

Infants 7–12 months - 0.5 mcg

Children 1–3 years - 0.9 mcg

Children 4–8 years - 1.2 mcg

Children 9–13 years - 1.8 mcg

Teens 14–18 years - 2.4 mcg

Adults - 2.4 mcg

Pregnant teens and women - 2.6 mcg

Breastfeeding teens and women - 2.8 mcg

https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

 

WHERE CAN YOU GET IT?

Fortified foods such as: cereals, juices (it should be labeled on the product)

Nutritional Yeast (not to be mistaken with activated yeast)

Supplements

For more reading on vit. B12, check out these these articles - here and here .

Please note: the statements listed in this article are informational only and is not meant to be used as medical advice. Please contact your healthcare provider prior to making changes to your diet. 

For additional reading on healthier Eating Pattern, check out health.gov dietary guidelines here.