Last but not least, the last of the B vitamins, vitamin B12. This is just as important as every other vitamin essential to our diet. Vitamin B12 is a water-soluble vitamin that is also known as cobalamin and it acts as a coenzyme in the formation of nucleic acids and proteins. It also aids in the formation of red blood cells and maintaining healthy and normal brain functions. The best way to know you are getting enough in your diet daily is to follow the recommended daily intake (RDI).

The Recommended Daily Intake (RDI) of vitamin B12 for each age are:

Infant

• 0-6 months: 0.4 µg/day
• 7-12 months: 0.5 µg/day

Children/Adults

• 1-3 years: 0.9 µg/day
• 4-8 years: 1.2 µg/day
• 9-13 years: 1.8 µg/day
• 14+ years: 2.4 µg/day

During Pregnancy

• 14+ years: 2.6 µg/day

During Lactation

• 14+ years: 2.8 µg/day

Vitamin B12 Toxicity

There is no upper limit to the amount of vitamin B12 our bodies can handle. This means an excessive amount is considered non-toxic but it is possible a high amount can cause GI upset.

Vitamin B12 Deficiency

A deficiency in vitamin B12 is not good for the body and long term deficiency can cause unfavorable effects to the body. A deficiency symptom is pernicious anemia.

Foods Containing Vitamin B12

It is best to get your vitamin B12 intake from natural food sources and you can get help from high quality supplements such as a multivitamin.

Here is a list of foods and their Daily Values of vitamin B12

Meat

• Lamb liver (3.5 oz) – 3,571% DV
• Beef liver (cooked, pan-fried, 3 oz) – 2,944% DV
• Ground beef (85% lean/15% fat, pan-browned, 3oz) – 100 % DV
• Turkey breast (roasted, 3 oz) – 14% DV

Fish/Seafood

• Clams (without shells, cooked, 3 oz) – 708% DV
• Sardines (canned, draines, 1 cup) – 554% DV
• Bluefin tuna (cooked, dry heat, 3 oz) – 385% DV
• Atlantic salmon (cooked, 3 oz) – 108% DV

Other

• Egg (whole, cooked, 1 large) – 19% DV

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To learn more in depth you can check out these websites for more information or even visit Dr.Brooke’s website!

• Vitamin B12 Foods: 12 Great Sources (healthline.com)
• Vitamin B12 | Nutrient Reference Values (nrv.gov.au)
• Vitamin B12 – Health Professional Fact Sheet (nih.gov)
• Vitamin B12 Foods: 12 Great Sources (healthline.com)

For more personalized information check out:

• The Mind Body Reset 
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