VITAMIN B12 Levels – Cyanocobalamin
What is Vitamin B12?
Required for:
- Blood formation
- NeurologicaL function
- Important vitamin cofactor for two major enzymatic reactions
- Fatigue
- weakness
- light-headedness
- rapid heart rate
- numbness and tingling in hands and feet
- problems with balance
SYMPTOMS OF B12 DEFICIENCY INCLUDE:
- bruising easily and bleeding
- weight loss
- a sore tongue
- depression
- confusion
- poor memory
Vegetarians and vegans are susceptible to B12 deficiencies as plant-based sources of B12 are minimal in comparison to animal-based sources.
Interestingly, B12 is stored in substantial amounts in the liver until required for use. Stores may last 2-5 years, before serious depletion occurs, if you were getting none in the diet.
RDI
Age | Male Recommended intake | Female Recommended intake | Pregnancy (P) + Lactation (L) |
0-6m | 0.4 µg/day | 0.4 µg/day | |
7-12m | 0.5 µg/day | 0.5 µg/day | |
1-3yr | 0.9 µg/day | 0.9 µg/day | |
4-8yr | 1.2 µg/day | 1.2 µg/day | |
9-13yr | 1.8 µg/day | 1.8 µg/day | |
14+yr | 2.4 µg/day | 2.4 µg/day | 2.6 µg/day (P) 2.8 µg/day (L) |
Sources of Vitamin B12 (vegetarian)
- Nutritional yeast, ¼ cup = 8.3-24 µg (brand dependant)
- Cheddar cheese, 45 g = 0.5 µg
- Greek yogurt, 100g = 0.8 µg
- Egg (particularly yolk), 100g = 1.1 µg
- Fortified plant-based milks + cereals
Sources of Vitamin B12 (non-vegetarian)
- Beef liver 85g = 71 µg
- Oysters, 85g = 14.9 µg
- Atlantic salmon, 85g = 2.6 µg
- Tuna, canned, 85g = 2.5 µg
- Ground beef, 85g = 2.4 µg
Meal options
Please FIND LINK to a specialised dietary plan rich in VITAMIN B12 especially designed by our expert Clinical Nutritionist and Clinical Naturopath at Morkare Natural Clinic
CLICK HERE
Fun Fact
If you have low stomach acid, the B12 in foods will be harder to absorb. This may be an issue in the older population, or with people taking drugs to lower stomach acid (e.g. PPIs, Antacids)