Normally, the body’s reserves of vitamin B12 surpass daily requirements, but in certain cases, a deficiency can occur.
In the case of vitamin B12 deficiency, the symptoms can be subtle or even non-existent. Diarrhea, constipation, fatigue, loss of appetite and pale skin are some of the symptoms associated with this condition.
Dietary Reference Intakes (DRIs) for Vitamin B12 (mcg / day)
|Children 1-3 y||0,9 mcg||0,9 mcg|
|Children 4-8 y||1,2 mcg||1,2 mcg|
|Children 9-13 y||1,8 mcg||1,8 mcg|
|Teenagers 14-18 y||2,4 mcg||2,4 mcg|
|Adults >19 y||2,4 mcg||2,4 mcg|
Most people can prevent this type of anemia by including animal products into their diet, such as milk, cheese and eggs. However, anemia is often treated with B12 supplements in the form of tablets or injection.
It is to be noted that strict vegetarians who do not consume any animal products or foods enriched with vitamin B12 are at risk of developing a deficiency. We advise those people to:
A supplement is necessary if a person doesn’t have any intrinsic factor (glycoprotein that helps the transport of vitamin B12 to the stomach so that it can be absorbed by the intestine). Supplementation is also advisable for elderly people or those who have problems with absorption or intestinal inflammation.
|Beef Liver (cooked)||90 g
|Clam Chowder, canned, prepared with milk||250 ml
|Sockeye Salmon, cooked||90 g
|Regular ground beef, cooked||90 g
|Milk, 1%||250 ml
|Enriched Soy Beverage||250 ml
Here are 3 recipes high in vitamin B12 :