Vitamin B12 Sources – Get the Benefits

Have you ever wondered the secret of strong, radiant women who seem to have inexhaustible energy and relentless vitality?

Have you wondered how these women manage to fulfill their multiple responsibilities, achieve their personal goals, and live lives full of brilliance and inspiration?

In a world full of challenges and responsibilities, it has become necessary to search for ways that give the energy and strength needed to excel in professional and personal life, and this all lies in one element, which is vitamin B12.

Vitamin B12 is the secret that makes women shine with irresistible vitality and gives them the physical and mental strength to face challenges, achieve their goals, and shine in every aspect of life.

But where to get this magical item? What are the best vitamin B12 sources that you can rely on to make the most of it?

This is what we will discover in this article, so prepare to immerse yourself in an amazing journey in which you will discover the truth and power of vitamin B12 sources and their unique importance in the lives of modern women. We will also unveil the most important natural of Vitamin B12, and we will let you learn how to benefit from it in the best possible ways.

Let us leave the daily routine and dive into this inspiring journey, to discover together the secret of strong and brilliant women who are full of energy and strength that knows no bounds.

What is Vitamin B12?

Vitamin B12, also known as Cobalamin, is an essential vitamin for a healthy body that belongs to the B vitamins family. It is considered a complex compound that contains cobalt, which is an essential element that plays a crucial role in multiple body functions.

Vitamin B12 is also absorbed in the ileum, which is the terminal part of the small intestine and leads to the large intestine after it binds to the intrinsic factor present in the stomach and necessary for its absorption, to be stored in the liver to benefit from it when needed.

However, vitamin B12 is one of the water-soluble vitamins, which means that it is not stored in the body to the same extent as fat-soluble vitamins. Therefore, the body needs to obtain vitamin B12 sources regularly to meet its needs.

Recommended Amount of Vitamin B12

The recommended amount of vitamin B12 depends on several factors such as age, eating habits, health conditions, and medications taken.

This amount increases during pregnancy and breastfeeding, and the body only absorbs half the amount of this vitamin when consuming different vitamin B12 sources.

The average daily amount of this amount, which is measured in micrograms (mcg), is estimated as follows:

• Infants up to 6 months: 0.4 micrograms.
• Children 7 to 12 months: 0.5 mcg.
• Children 1 to 3 years: 0.9 micrograms.
• Children 4 to 8 years: 1.2 micrograms.
• Children 9 to 13 years: 1.8 micrograms.
• Adult women: 2.4 micrograms.
• Pregnant women: 2.6 micrograms.
• Breastfeeding women: 2.8 micrograms.

Vitamin B12 Benefits

Vitamin B12 has many amazing health benefits, which makes the search for sources of vitamin B12 very high to meet the body’s various needs and prevent many diseases.

Here are the most important benefits that you can get from taking vitamin B12:

Preventing and treating depression

Vitamin B12 plays an important role in the production of serotonin, which is the chemical compound responsible for regulating mood and feelings of happiness, which is included in the composition of antidepressant medications.

One study indicated that women who suffer from a vitamin B12 deficiency have double the risk of developing major depression compared to other women who have healthy levels of this vitamin.

High levels of vitamin B12 have also been linked to a higher chance of recovery from major depression in women.

Reducing the risk of macular degeneration

Relying on various sources of vitamin B12 helps reduce the level of homocysteine ​​in the bloodstream, which in turn prevents age-related macular degeneration, a disease that affects the eye and can cause blindness in elderly women.

In one study of 5,000 women aged 40 years and older, women who took natural and synthetic sources of vitamin B12 for seven years had a 34% lower risk of developing macular degeneration compared to women who took only a placebo.

Strengthening memory and preventing dementia

Vitamin B12 is involved in the formation of the DNA of nerve cells, by activating the enzyme cobalamin peroxidase, which helps preserve nerve cells in the brain and protects them from degeneration, which in turn affects and supports memory and reduces the chances of developing Alzheimer’s disease.

Red blood cells production

Vitamin B12 plays an important role in the production of red blood cells, through the same mechanism by which it affects nerve cells. Vitamin B12 is also involved in the formation of the DNA of red blood cells, which enhances their production in the bone marrow and helps to constantly renew them to protect against anemia.

It has been found that low levels of B12 in the blood are associated with anemia with neurological features distinct from other types of anemia.

Vitamin B12 also contributes to the stability of the cell membrane of red blood cells, allowing them to maintain their normal structure and functions.

Raising energy levels

Vitamin B12 contributes to enhancing the metabolic processes that occur within the body, thanks to its role in converting complex carbohydrates into simple glucose chains that cells use to obtain the energy necessary to carry out their various functions, which allows daily tasks to be carried out without feeling quickly stressed or tired.

Support digestive health

Vitamin B12 has an important effect on the health of the digestive system because it helps produce digestive enzymes necessary for the health of the digestive system and the process of digesting foods. This vitamin also promotes the growth of healthy intestinal bacteria and eliminates harmful bacteria, which prevents the occurrence of various digestive system diseases, including stomach and intestinal inflammation.

Resorting to vitamin B12 sources also reduces suffering from the following digestive symptoms:

• Diarrhea.
• Constipation.
• Bloating.
• Nausea.
• Gases.

Vitamin B12 Benefits for Pregnant Women

Pregnant women are always advised to resort to various vitamin B12 sources, along with other necessary vitamins, because of the benefits this vitamin provides that reflect positively on the health of the pregnant woman and her fetus.

Among these benefits we mention the following:

• Reducing the risk of miscarriage.
• Reducing the incidence of premature birth.
• Avoid birth defects in the neural tube in the fetus.
• Reducing the risk of low birth weight in the fetus.
• Reducing the feeling of nausea and vomiting in pregnant women.

Vitamin B12 Other Benefits

Vitamin B12 has many other health benefits that add more attractiveness and health to your life.

These benefits include the following:

• Reducing the occurrence of ear buzzing.
• Promoting hair growth and preventing hair loss.
• Improving sleep quality.
• Treatment of neuropathic pain caused by shingles.
• Alleviating limb pain or feeling of numbness.
• Support bone health and prevent osteoporosis.
• Preventing strokes.
• Treatment of cyanide poisoning is a special benefit of vitamin B12 injections.
• Support heart health.

Vitamin B12 Deficiency Symptoms

Vitamin B12 deficiency in the body manifests itself with a group of symptoms that prompt us to resort to food sources of vitamin B12 and supplements to compensate for this deficiency and get rid of the symptoms resulting from it.

Symptoms of vitamin B12 deficiency are divided into:

The most common symptoms

These symptoms include:

• Fatigue.
• Paleness.
• Weight loss.
• Numbness and tingling in the hands and feet.
• Loss of sensation.
• Postural disturbance.

Less common symptoms

These symptoms include:

• Depression.
• Mood disturbances.
• Sleep disturbances.
• Poor memory and concentration.
• Immune disorders.
• Poor functioning of the digestive system.
• Poor vision.

The Most Important Vitamin B12 Sources

The human body cannot manufacture vitamin B12 on its own, nor can it store it for a period exceeding four years. This makes it necessary to resort to various sources of B12, represented by foods and nutritional supplements.

Doctors usually advise relying on food sources instead of supplements, except in cases where a vitamin B12 deficiency is diagnosed, in which case it is recommended to consume food sources of vitamin B12 in addition to supplements.

Here, we will mention the most important sources of vitamin B12 that you can rely on:

The most common vitamin B12 animal sources

The most common vitamin B12 animal sources include the following foods:

Beef and lamb

Both beef and lamb are considered food sources rich in vitamin B12. Every 100 grams of beef provides 2.5 micrograms of vitamin B12, while every 100 grams of lamb provides 3.5 micrograms of this vitamin.

In addition to its high content of vitamin B12, this meat is characterized by the ability to be absorbed very efficiently by the human digestive system, and it contains a wide range of other nutritional elements such as proteins, iron, zinc, vitamin B6, and vitamin B3.

However, it must be taken into account that this meat is consumed in a balanced and moderate manner. It is recommended to choose low-fat types and cook them by grilling instead of frying them to preserve their vitamin content.

Liver and kidneys

Animal organs are distinguished as one of the best sources of animal vitamin B12, especially the liver and kidneys, superior to red meat and other food sources.

Eating 100 grams of animal liver provides about 60 micrograms of vitamin B12 while eating 100 grams of grilled kidneys provides about 16 micrograms of this vitamin.

However, it is recommended to be careful not to eat too much of it, or to seek advice from a nutritionist when including it in the diet if you suffer from any cardiovascular disease. This is because it contains high levels of cholesterol.

Sea​food

Seafood has many advantages compared to other animal sources of vitamin B12, as the huge variety of marine species provides an opportunity to satisfy different tastes and improves the daily nutritional value for all women, in addition to containing a high amount of vitamin B12, which makes it a great choice for that.

Regular and fatty fish, such as salmon, tuna, sardines, and mackerel, are among the richest seafood in vitamin B12, in addition to many essential nutrients such as omega-3 acids. Oysters and shells come in second place in terms of richness in vitamin B12. We also have crustaceans, shrimp, and prawns, as they contain the least of these vitamins.

To make the most of this seafood as a source of vitamin B12, it is recommended to combine it with other sources rich in it.

Poultry

White meat is also considered one of the foods rich in vitamin B12, especially chicken and turkey. Every 100 grams of chicken breast provides about 0.3 micrograms of vitamin B12, while every 100 grams of turkey provides about 0.8 micrograms of this vitamin.

Egg

Eggs are not considered a competitor to the previously mentioned sources of vitamin B12, due to their moderate content of this vitamin. However, it should be noted that the highest percentage of vitamin B12 is concentrated in the yolk and not in the white. Therefore, it is important to eat the whole egg if you want to get the full amount of vitamin B12 found in eggs.

Dairy products

Various dairy products contain a good percentage of vitamin B12, and this vitamin can be absorbed from them more easily than from meat and marine products, which makes them a suitable choice for women who want to obtain this vitamin from low-calorie sources.

Dairy products rich in vitamin B12 include:

• Milk: Every 100 grams of regular milk provides about 0.4 micrograms of vitamin B12.
• Yogurt: Every 100 grams of yogurt provides about 0.5 micrograms of vitamin B12.
• Swiss cheese: Every 100 grams of Swiss cheese contains 1.5 micrograms of vitamin B12.
• Cheddar cheese: Every 100 grams of cheddar cheese contains 0.9 micrograms of vitamin B12.

The most common vitamin B12 plant sources

Vitamin B12 is found mostly naturally in animal products and is very rarely found naturally in plant foods. However, some plant sources are fortified with vitamin B12, or to which the vitamin is added artificially.

Here are some of the most common plant sources of vitamin B12:

Plant-based milk alternatives fortified with vitamin B12

Plant-based milk alternatives, such as almond milk, oat milk, or soy milk, etc., usually contain vitamin B12 naturally, but these plant products are fortified with some vitamins and additional elements to meet the different needs of the body, and vitamin B12 is considered one of these elements, which makes milk alternatives a good choice for vegetarian women who are looking for alternative sources to vitamin B12.

Nutritional yeast fortified with vitamin B12

Nutritional yeast is treated in the same way as plant-based milk alternatives. Nutritional yeast is also not considered a natural plant source of vitamin B12, but rather it is fortified with this vitamin to become a suitable source for vegetarian women who do not eat meat and dairy products.

Every 15 grams of fortified nutritional yeast provides the equivalent of 733% of women’s daily requirement of vitamin B12, in addition to other essential nutrients.

Nori leaves

The dried nori leaves used in making sushi are considered one of the plant sources of vitamin B12, but they contain a very low percentage of this vitamin, as it requires eating approximately 13 or more leaves to meet the body’s daily needs of this vitamin only.

Shiitake mushroom

Shiitake mushrooms are also a plant source of vitamin B12, which contains low levels of it, as it requires eating approximately 50 grams of dried shiitake mushrooms to meet the body’s daily needs for vitamin B12 only.

Vitamin B12 nutritional supplements

They are products that contain vitamin B12 and are available in the market in different concentrations, doses, and pharmaceutical forms to suit the needs of all women.

These supplements are a suitable option for women who suffer from a deficiency of this vitamin, due to their bodies’ inability to absorb it sufficiently from foods alone, which helps in increasing their level of this vitamin and compensating for the deficiency.

Doctors also advise strict vegetarian women who exclude animal products from their diet to resort to these supplements to avoid vitamin B12 deficiency.

Vitamin B12 supplements forms

There are several pharmaceutical forms of vitamin B12 supplements, which are:

• Vitamin B12 tablets: Vitamin B12 tablets are available in various doses and concentrations, and are taken by swallowing.
• Vitamin B12 drops: Vitamin B12 drops are an easy alternative to use if you do not prefer to swallow tablets. These drops are placed under the tongue for quick absorption.
• Oral syrup: Vitamin B12 is also available in the form of an oral syrup that can be taken directly or mixed with other drinks.
• Intramuscular injections: Vitamin B12 supplements are available in the form of intramuscular injections that are used to compensate for vitamin B12 deficiency in severe cases. They are considered one of the most effective ways to restore normal levels of vitamin B12 in the body.
• Nasal sprays: Some new products offer vitamin B12 in the form of nasal sprays for rapid and effective absorption, which has shown effectiveness similar to that of intramuscular injections.

Vitamin B12 supplements side effects

Vitamin B12 supplements are considered relatively safe for the vast majority of women, whether they adhere to the recommended daily dose or exceed it slightly, as the body absorbs its need for vitamin B12 and excretes the rest of it through the urine, but this does not make it devoid of some side effects that may appear in some women but not others.

Among these side effects, we mention to you the following:

• Headache.
• Vertigo.
• Dry throat.
• Skin rash and redness.
• Acne appearance.
• Hypertension.
• Nausea and vomiting.
• Diarrhea.
• Numbness of the extremities.
• Feeling tired.

What Fruits Contain Vitamin B12?

Many women search for fruits and vegetables that contain vitamin B12 to meet their needs, but no type of fruit or vegetable contains this type of vitamin naturally, as this vitamin is mainly concentrated in animal products and is excluded from plant products as well, as we mentioned previously.

Vitamin B12 and Weight

Vitamin B12 does not lead to weight gain or loss. It does not have a direct effect on weight, but rather its effect is focused on appetite.

When a deficiency in vitamin B12 levels occurs in the body, one begins to suffer from anemia, which manifests as a loss of appetite, which in turn leads to weight loss. Compensating with vitamin B12 helps increase appetite, but within its natural limits, and this in turn helps restore a healthy body weight without gaining weight.

At the end of this article, we should remind you of the importance of vitamin B12 in women’s lives, and that it is the essential element that enhances health, vitality, and general balance. Regardless of the lifestyle you live or the food choices you adopt, you can obtain vitamin B12 from various food sources.

Taking good care of the sources of vitamin B12 is a wonderful investment for your health and well-being. Do not let anxiety affect you, but rather make vitamin B12 your companion on your journey full of activity and energy, and remember that you always deserve optimal care and the best health.

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Frequently Asked Questions about Vitamin B12 Sources

Written by: Elssy Karsh

Sources

WebMD

Cleveland Clinic