It’s sometimes caused by lack of intrinsic factor. However, vitamin B12 deficiency is not always caused by inadequate dietary intake. 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). Research has shown that vitamin B12 taken by mouth and muscular injection are equally effective at restoring B12 levels in people with a deficiency ( 39, 40, 41). A healthcare professional can also inject you with vitamin B12. You can swallow, chew, or drink them or place them under your tongue. Vitamin B12 supplements can be found in many forms. Like the vitamin B12 in fortified sources, the B12 in supplements is synthetic, so it’s vegan-friendly ( 14). Vitamin B12 supplements are recommended for people who are at risk of vitamin B12 deficiency, including older adults, those who are pregnant or nursing, vegetarians and vegans, those with intestinal problems, and those who have had stomach surgery. However, for those eating vegan diets, fortified foods can be good sources of this vitamin ( 32, 38). Vitamin B12 is mainly found in animal products, especially meat and dairy products. You may develop a vitamin B12 deficiency if your body doesn’t produce enough intrinsic factor or if you don’t eat enough vitamin B12-rich foods ( 37). If you consume more than the RDI, your body saves it for future use. This substance binds to the vitamin B12 molecule and helps your blood and cells absorb it.Įxcess vitamin B12 is stored in your liver. Vitamin B12 is absorbed in your stomach with the help of a protein called intrinsic factor. The Reference Daily Intake (RDI) is about 2.4 mcg but slightly higher for those who are pregnant or nursing ( 32). It’s necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function. Vitamin B12 is a water-soluble vitamin with many essential functions in your body. If you choose to use fortified cereal to increase your vitamin B12 intake, make sure to choose a product that’s low in added sugar and high in fiber or whole grains. In fact, one study showed that when participants ate 1 cup (240 mL) of fortified cereal containing 4.8 mcg (200% of the DV) of vitamin B12 daily for 14 weeks, their B12 levels increased significantly ( 16). Research shows that eating fortified cereals daily helps increase vitamin B12 concentrations ( 16, 17). The same serving of this cereal also packs 29% of the DV for vitamin B6 and good amounts of vitamin A, folate, and iron ( 15). Food fortification is the process of adding nutrients that are not originally in the food.įor instance, Malt-O-Meal Raisin Bran offers up to 62% of the DV for vitamin B12 in 1 cup (59 grams) ( 15). This source of vitamin B12 may work well for vegetarians and vegans because it’s synthetically made and not derived from animal sources ( 14).Īlthough not commonly recommended as part of a healthy diet, fortified cereals can be a good source of B vitamins, especially B12.
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