BetterYou Boost Vitamin B12 Daily Oral Spray, Pill-free Vitamin B12 Supplement for Energy Boost, 48-day Supply, Made in the UK, Natural Apricot Flavour

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One older study found that females with vitamin B12 levels lower than 250 milligrams per deciliter (mg/dL) were three times more likely to give birth to a child with birth defects, compared to those with adequate levels ( 7). Clams, especially whole baby clams, also provide a great amount of iron, with almost 200% of the DV in a 100-gram (3.5-ounce) serving ( 6).

However, the RDI of 2.4 mcg for people under 50 years of age is much harder to meet on a vegetarian or vegan diet ( 1). The bacteria that live naturally in your bowel are able to make biotin, so it's not clear if you need any additional biotin from the diet. Conversely, some studies show that a deficiency in vitamin B12 may cause appetite loss, potentially leading to weight loss if left untreated ( 12, 13). Excess vitamin B12 is stored in your liver. If you consume more than the RDI, your body saves it for future use. What is vitamin B12 deficiency?The Reference Daily Intake (RDI) is about 2.4 mcg but slightly higher for those who are pregnant or nursing ( 32). It’s found in large amounts in animal products, fortified foods, and dietary supplements. Some of the richest sources are liver, beef, sardines, clams, and dairy products.

In fact, one study found that people with low levels of vitamin B12 replenished their stores after 90 days of either supplements or injections ( 40). Pernicious anemia It should also be noted that pregnant women should try to consume at least 2.6μg of vitamin B12. Key symptoms of vitamin B12 deficiency Vitamin B12 can be obtained from a number of sources so if you feel like you’re suffering from a deficiency or would like to ensure you’re getting enough to support your immune system, here are some of the key sources: Supplements The following factors may put you at a higher risk of not getting enough vitamin B12 from diet alone ( 3, 6): Cheese is also a rich source of vitamin B12. One large slice (22 grams) of Swiss cheese contains about 28% of the DV ( 29).

8. Common questions about cyanocobalamin

Rajdl, D., et al. (2016). Effect of folic acid, betaine, vitamin B6, and vitamin B12 on homocysteine and dimethylglycine levels in middle-aged men drinking white wine. Therefore, further research is needed to understand the relationship between vitamin B12 and heart health. Summary Vitamin B12 is an essential nutrient that plays a vital role in keeping you healthy. Here are 9 impressive health benefits of vitamin B12, based on… READ MORE