Vitamin b12 Medical Wisdom


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Vitamin B12

Good to know:	Also called cobalamin. Although vitamin B12 injections have been rumored to increase energy, there's no scientific evidence that this is true.
Recommendations:	Ages 14-70+, 2.4 micrograms/day
Benefits:	Important for proper nerve function. Works with folate, converting it to an active form. Helps make red blood cells, and helps metabolize proteins and fats.
Food sources:	Only found in animal foods, such as meats, fish, poultry, milk, cheese and eggs; or in fortified cereals.
Day's supply in:	1 chicken breast (0.6 mcg) PLUS 1 hard-boiled egg (0.55 mcg) PLUS 1 cup plain low-fat yogurt (1.37 mcg) OR 1 cup milk (0.92 mcg) PLUS 1 cup raisin bran (1.64 mcg)
Watch out:	Vegetarians, especially vegans who eat no animal foods, need to look for fortified sources, such as fortified soy milk, or supplements of vitamin B12. The elderly often have difficulty absorbing vitamin B12, and can easily develop deficiencies. Deficiency may result in anemia, nerve damage, and hypersensitive skin.

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