Content

• Steps
• Part 1 of 3: Taking Vitamin B12 Supplements
• Part 2 of 3: Foods Containing Vitamin B12
• Part 3 of 3: Uses and Benefits of Vitamin B12

Vitamin B12, also known as cobalamin, is essential for energy production in the human body. Having a sufficient amount of vitamin B12 in the body will ensure adequate and efficient functioning of the nervous system. To get enough vitamin B12, you should eat foods high in vitamin B12 or take vitamin B12 supplements. It will also be helpful for you to learn about the positive effects of this vitamin so that you can take it without doubts.

Steps

Part 1 of 3: Taking Vitamin B12 Supplements

1. 1 Determine your recommended daily intake of vitamin B12. Each person needs to consume a certain amount of vitamin B12 per day, starting from birth. Recommended daily intake of vitamin B12:
   • 0-6 months: 0.4 mcg
   • 7-12 months: 0.5 mcg
   • 1-3 years: 0.9 mcg
   • 4-8 years: 1.2 mcg
   • 9-13 years old: 1.8 mcg
   • Over 14 years: 2.4 mcg
   • Teenage girls and women of childbearing age or breastfeeding should consume at least 2.8 mcg of vitamin B12 per day.
2. 2 Your doctor can diagnose you with a vitamin B12 deficiency. A lack of vitamin B12 can cause symptoms such as fatigue, loss of appetite, constipation, and weight loss. But these same symptoms can indicate another disorder or illness.Before you start taking vitamin B12 supplements, your doctor must diagnose you have a vitamin B12 deficiency.
   • Your doctor may recommend certain brands or types of vitamin B12 supplements that are right for you.
   • Vitamin B12 supplements can have negative effects or be ineffective when taken with certain medications, such as medications for acid reflux, GERD, and stomach ulcers. Diabetes medications like metformin can also negatively affect the body's ability to absorb vitamin B12. If you are taking any of these medicines, tell your doctor or pharmacist before taking vitamin B12 supplements.
3. 3 Learn about two types of vitamin B12 supplements. There are two types of vitamin B12 supplements that can be taken: cyanocobalamin and methylcobalamin. Cyanocobalamin is the inactive form of vitamin B12, but it works in the same way as methylcobalamin, which is the active form of vitamin B12. Most methylcobalamin supplements are more expensive than cyanocobalamin supplements.
   • As long as you are not taking any medications that might adversely affect vitamin B12 supplements, any form of vitamin B12 will work for you.
   • Vitamin B12 supplements are sold in pill, capsule, and liquid form. There are even sublingual tablets that dissolve under the tongue.
4. 4 Look for vitamin B12 supplements that come from unprocessed foods. When purchasing vitamin B12 supplements from health food stores or your local pharmacy, look for label information to prove the supplement was obtained from unprocessed foods. Although vitamins obtained from unprocessed foods can be more expensive, your body will receive superior quality vitamins.
   • Please note that vitamin supplements are regulated in a fairly mild form through Rospotrebnadzor. Responsibility for the safety and correct labeling of products lies entirely with the manufacturers.
5. 5 Check the seal of the conformity mark from independent experts. Many additive manufacturers turn to independent laboratories to test their products and obtain quality approvals. Look for quality labels from Consumer Labs, Natural Products Association, LabDoor, and more on the label.
   • Alternatively, go directly to any of these independent laboratories to find out if the supplement manufacturer has received the conformity marks. It is worth noting that the absence of marks of conformity in an additive does not mean that the product is harmful to health. Product verification and approval by an independent laboratory is completely voluntary for supplement manufacturers.
6. 6 Look for vitamin B12 supplements that contain folate rather than folic acid. Folate is a vitamin B12 found in many foods, while folate is a synthetic form of folate that should be avoided.
   • Taking folate supplements can even hide a vitamin B12 deficiency, if you have one. Consuming too much folate increases your chances of developing certain types of cancer.

Part 2 of 3: Foods Containing Vitamin B12

1. 1 Eat more fish and beef. Fish species such as trout, salmon, tuna and perch are high in vitamin B12. Shellfish are also rich in vitamin B12. In addition, beef foods, including beef liver, are high in vitamin B12. Include more fish and beef in your diet - at least one serving a day.
2. 2 Also, don't skip yogurt, cheese, and eggs. Dairy products such as yogurt and cheese, as well as eggs, are also high-calorie sources of vitamin B12.
   • Whole grain cereals are also known for their high vitamin B12 content. Add whole grain cereals to your diet by consuming one bowl daily for breakfast with fruit.
3. 3 If you are a vegetarian or vegan, consider taking vitamin B12 supplements. Vitamin B12 is not found in high amounts in plant foods, so people on a plant-based diet should make sure they have enough sources of vitamin B12. Vegetarians and vegans should take vitamin B12 supplements to avoid developing vitamin B12 deficiencies.

Part 3 of 3: Uses and Benefits of Vitamin B12

1. 1 Reduce your chances of developing anemia by taking vitamin B12. B12 is needed by the body to produce enough hemoglobin. If you are deficient in vitamin B12, megaloblastic anemia can also develop. The symptoms of this form of anemia are fatigue, loss of appetite, weight loss, and constipation.
   • Other symptoms are also possible: tingling or numbness in the hands and feet, problems with balance, inflammation of the mouth or tongue, depression. Taking a vitamin B12 supplement and consuming foods rich in vitamin B12 will help prevent anemia.
2. 2 Take vitamin B12 during pregnancy to avoid birth defects in your baby. Expectant mothers should take vitamin B12 supplements and consume foods rich in vitamin B12, especially during pregnancy and lactation. This will reduce the baby's chances of developing birth defects such as neural tube defects, movement disorders, developmental delays, and megaloblastic anemia.
3. 3 Take vitamin B12 to protect yourself from heart disease. Vitamin B12 lowers the risk of heart disease, cancer, Alzheimer's disease, depression and osteoporosis.
   • Take vitamin B12 as well as folate and vitamin B6 to lower homocysteine ​​levels in the body, which acts as a biomarker for heart disease. Although taking vitamin B12 will not prevent the development of heart disease, it will significantly reduce the chances of developing it.