Vitamin b12 foods

B12 works alone and with other B vitamins to support many vital functions. Here's how to make sure you get enough. Image: photkai/iStock Most healthy adults get sufficient B12 from their regular diet. However, it's common for older people to have some level of B12 deficiency. This might stem from not including enough vitamin B12 foods in their diets or from age-related reduction in stomach acid, which the body needs in order to absorb B12 from food. Certain conditions (such as Crohn's disease, pancreatic disease, and diabetes) and drugs (such as heartburn medication, which reduces stomach acid) also can interfere with absorption and increase your risk of deficiency. Vegans and vegetarians sometimes have trouble consuming enough B12, since many food sources are animal products. Vitamin B12, like all B vitamins, is water-soluble, which means the body expels what it does not use. Its main job is to maintain healthy nerve cells, support proper brain function, and assist in the production of DNA and RNA. B12 also works with other B vitamins to improve certain functions. For instance, B12 and folate (B9) together help to make red blood cells. Low levels of B12 can cause fatigue, nervousness, dizziness, numbness, and tingling in the fingers and toes. Severe, long-term deficiency may lead to loss of mobility, problems walking, or memory loss. A blood test from your doctor can measure B12 levels, and a serious deficiency can be corrected with B12 shots or high-dose supplements. Yet...

Vitamin B12 also helps the nervous system function effectively. Working together with vitamin B9 (folate), it helps iron function better and helps the body to make healthy red blood cells. Together, folate and vitamin B12 work to produce S-adenosylmethionine (SAMe), a compound that assists with mood and immune function. Vitamin B12 deficiency can cause hair loss. If your vitamin B12 levels are low, supplementing with B12 can improve your hair health. Other B-complex vitamins that support healthy hair growth include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and biotin (B7). • Possibly, but probably not. There is a lack of solid evidence showing that vitamin B12 injections boost metabolism or promote weight loss. However, taking vitamin B12 may help boost your energy levels, especially in people with a B12 deficiency. Having more energy can help you be more active and burn more calories. Vitamin B12 deficiency can cause fatigue. • Office of Dietary Supplements. • Johns Hopkins Medicine. • Coppen A, Bolander-Gouaille C. J Psychopharmacol. 2005;19(1):59-65. doi:10.1177/0269881105048899 • Kannan R, Ng MJ. Can Fam Physician; 54(4):529-532. • Markišić M, Pavlović AM, Pavlović DM. Biomed Res Int. 2017;2017:5489057. doi:10.1155/2017/5489057 • Harvard Health. • Harvard Health.

Vitamin B12 is an essential nutrient for good health. Most people can obtain it from a varied diet that includes animal products. However, people eating a plant-based diet can only get vitamin B12 from fortified foods or supplements. A People who may be at risk of vitamin B12 deficiency include older adults, people following a Share on Pinterest Vitamin B12 is available in a range of foods. Animal products, such as meat, fish, and eggs, contain vitamin B12 in varying amounts. The following is a list of • clams • liver • trout • salmon • canned tuna • beef • low fat yogurt • low fat milk • ham • eggs • chicken breast A person should consume these foods in moderation as part of a healthful diet. The above food sources are all unsuitable for people following an entirely plant-based diet. Vitamin B12 is not present in plant foods, so people on a plant-based diet need to obtain it through Foods that are sometimes fortified and may contain vitamin B12 in varying amounts include: • plant milk, such as soy, almond, oat, cashew, and coconut milk • breakfast cereals • margarine and spreads • nutritional yeast • tofu • fruit juice • dairy-free yogurt It is important to read the nutritional information on a fortified product to ensure that it contains vitamin B12. Some foods and drinks can interfere with vitamin B12 intake: Folic acid-fortified foods However, too much folic acid can mask a vitamin B12 deficiency. Alcohol An older study indicated that moderate alcohol intake diminished...

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Registered dietitian Anna Taylor, MS, RD, LD, CDCES, shares some of the best ways to add more vitamin B12 foods into your diet. What is vitamin B12? Also known as cobalamin, vitamin B12 is a necessary vitaminthat aids in many essential body functions. It’s a While this vitamin isn’t something that your body naturally produces, there are ways to fill the gaps. As B12 is naturally found in many animal products, it’s simple to incorporate this essential vitamin into your diet. Why is vitamin B12 good for you? Vitamin B12 plays many important roles in your body, with many benefits, including: Forms healthy red blood cells and DNA One main benefit that vitamin B12 provides is producing When your body isn’t getting enough vitamin B12, red blood cells become enlarged — making it harder for them to move in your bloodstream. This can ultimately cause a type of Vitamin B12 also helps your body make DNA — the building blocks for all of your body’s cells. Helps with brain function Especially as we age, vitamin B12 is vital for brain health. Some studies suggest that the vitamin may even help with Boosts energy levels If your vitamin B12 level is normal, there isn’t much research that suggests taking vitamin B12 will boost your energy. But if you’re currently May reduce risk of macular degeneration Some research also s...