Vitamin B-12 plays essential roles in red blood cell formation, cell metabolism and nerve function.
If you’re over age 50 or don’t eat any animal foods, you’re likely to need supplements containing B-12 to prevent a deficiency in this vitamin. (Many older adults are at risk of deficiency because, with age, it can be harder to absorb B-12 from animal foods.) A vitamin B-12 deficiency can cause permanent nerve damage, resulting in numbness and tingling in the hands and feet, and balance problems. Deficiency can also cause anemia, depression, confusion, poor memory and dementia.Concerns have also been raised about the apparent link between low levels of B-12 and an increase in homocysteine, an amino acid that can cause problems within your coronary arteries.
Recommended Dietary Allowance:
2.4 micrograms/day (adults). If you have vitamin B-12 deficiency or have had a portion of your gastrointestinal tract removed, your body can’t absorb enough of an oral vitamin. In such cases, your doctor will likely recommend getting this vitamin through injections.
Vitamin B12 (Cobalamin) daily dose
|Age||Vitamin B-12 (Cobalamin)
|0 - 6 months||0.4|
19 - 65 years
|65 + years Males||2.4|
|65 + years Females||2.4|
Vitamin B12 Food sources: Meat, fish, shellfish, poultry, eggs, dairy products and fortified cereals.
Foods High in Vitamin B12
|Hamburger, regular||3 oz||1.5|
|Skim milk||1 cup||1.0|
|Cottage cheese||0,5 cup||0.7|
|American cheese||1 oz||0.2|
|Cheddar cheese||1 oz||0.2|