The Complete Guide To Vitamin B12
What is Vitamin B12?
Vitamin B12 (also known as Cobalamin) is an essential B vitamin vitamin that your body needs but cannot produce. It is one of 8 B vitamins crucial for nerve tissue health, brain function, and the production of red blood cells. It is the largest and most structurally complicated vitamin and is water-soluble, like all other B vitamins. This means it can dissolve in water and travel through the bloodstream.
Signs of Vitamin B12 Deficiency
A deficiency can occur when levels of vitamin B12 become too low to meet the demands of the body which can lead to a number of symptoms and can even progress to irreversible neurological issues if left untreated. Vitamin B12 deficiencies are becoming increasingly more common with symptoms including:
- Tiredness & fatigue
- Mood changes & depression
- Brain fog & memory problems
- Pale Skin
- Low energy or anemia
- Low iron levels
Unlike some other B vitamins, B12 is not found in any plant food other than fortified cereals which makes it difficult for people following a strict vegetarian diet to get the necessary amount of vitamin B12.
6 Important Functions of Vitamin B12
Vitamin B12 may benefit your body in a number of ways, such as by boosting your energy, improving memory, and supporting heart health. The key benefits of vitamin B12 include:
- Helps with red blood cell formation and anemia prevention
- May improve mood and symptoms of depression
- Can support a healthy pregnancy
- May improve heart health by decreasing homocysteine
- Supports normal functioning of the brain and nervous system
- Supports healthy hair, skin, and nails
Vitamin B12 Recommended Dosage
Vitamin B12 has a specific recommended daily amount that varies depending on sex, age, and other factors like pregnancy. For women and men, the recommended daily intake (RDI) is as follows:
- Woman: 2.4mcg
- Men: 2.4mcg
Note: If you are deficient in B vitamins, you may need to supplement with higher doses to address the deficiency.
Top 6 Foods That Are High in Vitamin B12
As outlined above Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or from supplements. At Ancestral Nutrition we believe in whole foods as the preferred source of nutrients and have listed the top 6 foods that offer Vitamin B12 below:
- Liver & kidney
- Beef
- Lamb
- Fish (Sardines, Tuna & Salmon)
- Milk and dairy products
- Eggs
See our guide to Iron Rich Foods
How to Supplement Vitamin B12 with Beef Liver Capsules
If you are looking for a whole food and bio-available supplement that includes Vitamin B12 as well as a myriad of critical nutrients look no further than desiccated beef organ supplements.
Organ meats are THE most concentrated source of just about every nutrient, including vitamins, minerals, healthy fats and essential amino acids.
