If you stroll down the drinks aisle at the grocery store, you’re bound to find an energy drink (or five) with a B12 label. And while there is a hint of truth there, it is mostly marketing. After all, vitamin B12 is not a stimulant. It doesn’t give you More energy– Rather, B vitamins play an important role in transforming your diet in Energy. In other words, while vitamin B12 is related to energy, it doesn’t give you the same caffeine boost as one Cup of coffee. But the good news is that there are plenty of foods high in B12 that you can include in your diet to boost your energy levels (and your overall health and wellbeing too!).
If you think of your body as a car, vitamin B12 helps keep the engine running. It’s an essential vitamin, just like iron is an essential mineral. With this in mind, there are also many foods with B12 in addition to foods that contain iron. From mussels to cheese, vitamin B12 is found in animal ingredients. As an omnivore, there is a wide choice. However, plant-based foods do not contain vitamin B12. If you are plant-based (or completely vegan) there is nothing to worry about. Vitamin B12 supplements are widely used.
Since your body doesn’t make vitamin B12 on its own, it’s important to get it from what you consume – be it animal foods or a high-quality B12 supplement. This nutrient does a variety of things for your body, from making your DNA to making red blood cells. It’s important to say the least. When was the last time your B12 level was checked? Fortunately, most people You can get enough of this vitamin in the US. However, if you recently changed your diet, speak to your doctor about vitamin B12.
Read on to learn more about B12, the 10 best foods high in B12, and the recipes to cook with.
What is Vitamin B12?
Vitamin B12 is a water soluble vitamin. It is one of the eight B vitamins that help the body convert food into glucose. This in turn gives you energy. Your body needs vitamin B12 to stay healthy. It plays an essential role in the formation and metabolism of your red blood cells. It also supports your ability to produce DNA (the genetic material in your cells).
Vitamin B12 also has a number of additional functions. From helping your nervous system well being to preventing anemia, Vitamin B12 is key. In fact, vitamin B12 helps maintain the overall health of your nerve cells.
Why do we need vitamin B12?
It is important to maintain adequate levels of B12 in the body. It’s important to human life. Because of its role in red blood cell formation, supporting brain health, and nerve function, we need vitamin B12 to thrive. To the pregnant and breastfeeding womenIn particular, vitamin B12 is necessary for a child’s neurological development, red blood cell production, and the immune system.
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How Much B12 Should You Consume Per Day?
The Standard additional dose Vitamin B12 is 1-25 µg per day. The recommended dietary supplements (RDAs) for vitamin B12 vary. Ultimately, the amount of vitamin B12 you need depends largely on age. Broken down furtherThese are the ranges in micrograms:
- Birth-12 months: 0.5mcg
- 1-3 years: 0.9 mcg
- 4-8 years: 1.2 mcg
- 9-13 years: 1.8 mcg
- 14 years and older: 2.4 mcg
- pregnant adolescents and women: 5-10 mcg
- lactating adolescents and women: 5-10 mcg
As you can see, pregnant and breastfeeding women need higher levels of B12. Research shows that when combined with folic acid B12 supplements may help prevent spine and nervous system birth defects in babies.
Ultimately, we are all organic individuals. Your nutritional needs are unique to your body. I recommend doing a blood test and consulting your health care professional before significantly increasing your B12 consumption.
What are the symptoms of B12 deficiency?
A deficiency in vitamin B12 can damage your nerves and affect memory and thinking. Some symptoms of a B12 deficiency are:
- Weakness or fatigue
- Palpitations and shortness of breath
- Pale skin
- A smooth tongue
- GI problems like constipation
- Sensation of Needles and pins
- Blurred vision or drowsiness
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I eat a vegetable diet. Do I need to add B12?
Yes. Vegans are most likely deficient in vitamin B12. Vegetarians, pregnant women, and nursing mothers should closely monitor their diets to ensure they are getting enough vitamin B12.
I am anemic, do I need to supplement with B12?
Possibly. Eventually, it can result in insufficient B12 anemiaThis means that your body does not have enough red blood cells. Vitamin B12 is needed to make red blood cells that carry oxygen around your body. Without enough red blood cells, your tissues and organs will not get enough oxygen. This, in turn, can make you feel weak and tired. Of course, if you think you need to add vitamin B12, see your health care professional.
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I need more energy, should I supplement with B12?
That depends of course! While some people may experience an instant boost of energy from taking a B12 spray, others may have no effect at all. Personally, if I am more plant-based, I notice a difference when I supplement with B12. However, quality and absorption are important. More on this below.
Ultimately, it comes down to a lack. When you discover that you are deficient in B12– –via a blood test– –You will likely benefit from a supplement. Since B12 helps turn food into energy, you can get better use of your snacks and meals when B12 is in a normal range. However, other lifestyle factors also play a role. For example, if your energy level is low because of stress or lack of sleepWhen you supplement with B12, you may not necessarily get the energy boost you need.
2 tips to improve B12 absorption in the body
- The B12 absorption can be increased by Take folic acid (another B vitamin) at the same time. Whether it’s a nutritional supplement or a source of nutrition, the two go hand in hand. Foods containing folic acid include chickpeas, liver, pinto beans, lentils, avocado, and many more.
- When you supplement, aim for a B12 supplement that contains Methylcobalamin or adenosylcobalamin. Both circumvent several potential problems in the absorption cycle. In contrast, cyanocobalamin is the least absorbable. A quick label check is sufficient.
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The Best B12 Supplements
While there are many ways to get vitamin B12 through food – and there are many animal products that are high in vitamin B12 – supplementation is an easy way to make sure you are getting the recommended daily amount.
Remember that most dietary supplements contain much higher doses than you actually need (often 500-2500 mcg). However, these amounts are generally considered safe. Due to the low risk of B12 toxicity, no tolerable upper intake was found. Excess vitamin B12 is eliminated from the body, but supplementing with higher doses will likely cause the urine to turn a lighter shade of yellow (which is harmless). My favorite B12 supplements are sprays from Mary Ruths and Garden of life.
Is It Possible To Eat Too Many B12 Rich Foods?
Short answer, no. Indeed that Food Supplements Office (ODS) offers no upper limit for vitamin B12. This is because most people can tolerate B12 well with no undesirable side effects. If you consume more B vitamins than your body uses immediately, the excess will be excreted in the urine. Unlike other water-soluble vitamins, the liver stores large amounts of B12. Indeed, deals can potentially last three to five years in healthy adults. In other words, when you stop consuming vitamin B12, it typically takes more than five years for the body to run out of supplies of this vitamin
Edie’s Top 10 B12-Rich Foods to Add to Your Diet
Foods with the highest vitamin B12 content are organ meat, trout, salmon, yogurt and egg yolks. Although plant foods do not produce vitamin B12, certain packaged foods are fortified with vitamin B12, such as: B. non-dairy milk and meat substitutes.
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B12 level: 14mcg per 2.5 ounces
The recipe: Secret liver burgers
B12 level: 7.9 mcg per 2.5 ounces
The recipe: Tuna Niçoise Toast
B12 level: 3.3 mcg per 2.5 ounces
The recipe: Baked pesto salmon
B12 level: 2.2 mcg per 2.5 oz
The recipe: Plain canned tuna noodles
B12 level: 1.5 mcg per 1 cup
The recipe: Cottage cheese breakfast bowls
B12 level: 1.5 mcg per 1.5 oz
The recipe: Ham, apple and Swiss panini
B12 level: 1.3 mcg per 2.5 oz
The recipe: Slow cooker roast beef
B12 levels: 1.3 mcg per ¾ cup
The recipe: Raspberry Chia Yogurt
B12 level: 1.1 mcg per 1 cup
The recipe: Basic french toast
B12 level: 0.8 mcg per 2.5 ounces
The recipe: Pork fillet with orange and chilli glaze
Buy Edie’s Favorite Vitamin B12 Sprays:
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Mary Ruth’s Organic Methyl B12 Spray, 1 oz
What are your favorite recipes that are high in vitamin B12?