This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex. However, we will share with you as much information as possibly can about this subject so that you no longer have any questions left un-answered by the end of this article.
Function
B12 is naturally found in animal foods such as fish, meat, poultry, eggs, milk, and milk products. Fortified breakfast cereals are a readily available source of vitamin B12. You can get the recommended amounts of vitamin B12 by eating a variety of the foods including:
Organ meats (beef liver)
Shellfish (clams)
Meat, poultry, eggs, milk and other dairy foods
Some fortified breakfast cereals and nutritional yeasts
To find out if vitamin B12 has been added to a food product, check the nutrition fact panel on the food label.
Non-animal sources of vitamin B12 have different amounts of B12.
Benefits Of Supplementing With Vitamin B12
This nutrient is responsible for numerous functions in your body, including red blood cell formation, energy production, DNA formation and nerve maintenance Health conditions such as inflammatory bowel disease (IBD), certain medications, genetic mutations, age and dietary restrictions can all contribute to an increased need for B12.
Vitamin B12 deficiency can lead to serious complications such as nerve damage, anemia and fatigue, which is why those at risk should add a high-quality B12 supplement to their diet For example, studies show that supplemental B12 may benefit people without a deficiency in the following ways: Improved mood: One study found that supplementing healthy men with a B-complex vitamin containing a high dose of B12 improved ratings of stress and enhanced performance on cognitive tests One study found that supplementing healthy men with a B-complex vitamin containing a high dose of B12 improved ratings of stress and enhanced performance on cognitive tests Summary B12 is an important nutrient that is essential for red blood cell formation, DNA synthesis and many other vital processes.
Basic Vitamin Classification
Nine of the 13 major vitamins belong to the water-soluble category, which includes the eight B-complex vitamins, including B12.
Vitamin B12 Absorption
In contrast, the artificial vitamin B12 you get from fortified foods or dietary supplements occurs in an already free form.
Once free, vitamin B12 must combine with a stomach protein known as intrinsic factor. The National Institutes of Health estimate that, for dosages between 1 and 2 micrograms, your body absorbs about 56 percent of the vitamin B12 you ingest. Vitamin B12 acts as a co-factor, or partner, to two enzymes that have key roles, including the production of energy from fats and proteins, as well as DNA synthesis.