Vitamin B12 is an important vitamin to have. Your body doesn’t produce it so you need to make sure you are getting it through foods or through supplementation. Your body doesn’t store it very long so you need to make sure that you are getting some on a regular basis.
B12 Deficiency
Being vitamin B12 deficient has the following symptoms:
- Weakness, tiredness, or lightheadedness
- Heart Palpitations
- Shortness of Breath
- Pale Skin
- Smooth Tongue
- Constipation, Diarrhea, or Gas
- Loss of Appetite
- Nerve Problems
- Loss of Vision
- Depression
- Memory Loss
- Behavioral Changes
Recommended Dosage
| Age | Recommended Dosage |
| Up to 6 Months | 0.4 mcg |
| 7 – 12 Months | 0.5 mcg |
| 1 – 3 Years | 0.9 mcg |
| 4-8 Years | 1.2 mcg |
| 14 – 18 Years | 2.4 mcg |
| Adults | 2.4 mcg |
Vitamin B12 Foods
Vitamin B12 is an important vitamin to get from the food we eat; our body isn’t able to produce it on its own.
| Food | Serving Size | Vitamin B12 Content |
| Lamb Liver | 3.5 Ounce (100 grams) | 87.5 mcg |
| Clams | 100 grams | 98.89 mcg |
| Sardines | 100 grams | 8.9 mcg |
| Beef | 100 grams | 5.89 mcg |
| Tuna | 100 grams | 10.88 mcg |
| Trout | 100 grams | 7.49 mcg |
| Salmon | 100 grams | 2.8 mcg |
| Milk | 1/2 Cup | 0.45 mcg |
| Eggs | Two Large Eggs (100 gram) | 1.11 mcg |
Supplementation
Sometimes its difficult to eat the required amount every single day and it becomes necessary to take tablets.
Nature’s Bounty Vitamin B-12 1000 Mcg, Supports Energy Metabolism 200 Coated Tablets on Amazon: https://amzn.to/2xJ3zpo
