Health Benefits of Vitamin B12
Prevents anemia and fatigue
Supports nerve function and brain health
Boosts energy and reduces fatigue
Essential for DNA synthesis
May improve mood and depression
Supports bone health
Best Food Sources of Vitamin B12
Get your daily Vitamin B12 from these nutrient-dense whole foods:
| Food | Vitamin B12 Content | % Daily Value |
|---|---|---|
| clams | 84.1 µg per 100g | 3504% DV |
| beef liver | 70.6 µg per 100g | 2942% DV |
| salmon | 3.2 µg per 100g | 133% DV |
| eggs | 1.3 µg per 100g | 54% DV |
| fortified nutritional yeast | 6 µg per tablespoon | 250% DV |
Signs of Vitamin B12 Deficiency
Watch for these symptoms that may indicate low Vitamin B12 levels:
Extreme fatigue and weakness
Numbness and tingling in hands/feet
Memory problems and confusion
Depression and mood changes
Pale or jaundiced skin
Balance problems
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Vitamin B12 Absorption
✓ Absorption Enhancers
Combine Vitamin B12-rich foods with:
- Intrinsic factor (stomach protein)
- Calcium
✗ Absorption Inhibitors
Avoid consuming these with Vitamin B12:
- Certain medications
- Low stomach acid
- Metformin
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 2.4 µg |
| Adult Women | 2.4 µg |
| Pregnancy | 2.6 µg |
| Adults 50+ | 2.4 µg |
Daily recommended intake
Track Your Vitamin B12 Intake
Monitor your daily Vitamin B12 consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
