Proper Doses, Benefits, and Food Sources of Vitamin B12

Proper Doses, Benefits, and Food Sources of Vitamin B12
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History

The scientists Murphy and Minot, in 1926, found that eating half of a pound of raw or rare liver every day could control or reverse anemia. Their work lead to their winning a Nobel Prize. Vitamin B12 was discovered in 1948 and it was determined that it was responsible for eliminating the disease.

Uses and Benefits

Vitamin B12 is necessary to help the marrow in the bones form red blood cells. An insufficient amount of vitamin B 12 will result in anemia. General weakness and pallor are the symptoms associated with anemia. Vitamin B12 also plays a role in keeping homocysteine at bay. Thus, it is theorized that an adequate amount of vitamin B 12, along with B6 and folic acid, may help reduce the risk of cardiovascular disease.

Vitamin B12 may also play a role in the nervous system. It helps produce a substance in the sheath of the nerves called myelin. Suffering from vitamin B12 deficiency may have such symptoms as memory loss, moodiness, confusion, depression and even psychosis.

Vitamin B12 may also have a significant impact on cancer. When vitamin C and vitamin B12 were combined, they helped prevent cancer in mice.

The Recommended Daily Intake of Vitamin B12 is 6 mcg. For women who are pregnant or lactating, 8 mcg is recommended. Vitamin B12 deficiency can also result in pernicious anemia, which may include pale skin, emotional difficulties and weight loss.

Sources

Food sources tend to be somewhat lacking in vitamin B12. For meat eaters, however, the fact that most sources are animal is good news. However some are plant sources. They include pork livers, beef, lamb, mackerel, herring, dairy products and other seafood. Try having some raisin bran and low-fat milk in the mornings.

Vitamin B12 injections are recommended only if a body is not capable of absorbing enough vitamin B12. Vitamin B12 shots are effective in most cases.

Sources

Lieberman, Shari, “The Real Vitamin & Mineral Book”

Reinhard, Tonia, “The Vitamin Sourcebook”

Disclaimer

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