Vitamin B12 is a critical nutrient that helps maintain nerve function, creates red blood cells and produces DNA in the body. Having a vitamin B12 deficiency may lead to fatigue, anemia and even neurological issues, so it is important to make sure you are getting enough of this vitamin in your diet to thwart any potential issues.
Vitamin B12 is required for the function and development of many parts of the body, including the brain, nerves, and blood cells.
Dietary sources
One of the easiest ways to get vitamin B12 into your system is through the food you eat. Meat, poultry, fish, and even dairy are great producers of B12. A 3-ounce serving of beef liver contains more than 70 micrograms of B12, which is much higher than the daily limit. If you don’t want to go for liver, as many people don’t, you may want to consider adding seafood to your weekly meal prep.
Salmon, sardines, and even trout are high in B12. All these fish are easily accessible at your local grocery store. Shellfish like oysters, and clams are also amazing sources of B12 vitamins and can be easily incorporated into a variety of dishes, so you don’t get bored eating the same meal over and over.
If you aren’t a fan of liver or shellfish or have an allergy and still need to add B12 into your diet, consider farm fresh eggs. The yolks in farm fresh eggs are high in B12 vitamins. Look for labels that read farm fresh or free range on the product. These eggs will have darker yolks which provide more vitamins like B12.
Vegan and Vegetarian B12 Supplements
For those who do not eat animal products, supplements are a viable option to get your daily B12 allotment. Consider using vitamins to get your daily percentage of B12. If you aren’t eating the food that supplies the vitamins you need then you must find it somewhere else. Find a vitamin supplement that suits you and use it daily. Many options are available. If you aren’t sure what to choose speak with your physician beforehand to find the right one.
Monitor your intake of B12
Monitor your vitamin intake, especially is you find you are at a deficiency for the vitamin. Speak with your personal physician to check your B12 levels. Depending on the results they may advise you to add supplements or add certain foods to your diet,
Making subtle changes to your diet based on your body’s response to new vitamins and nutrients may require lifestyle changes. These may include what foods you eat or what supplements you are taking. As with any health issue it is important to speak with your personal physician before making any life changes.
