Vitamin B-12 is an essential nutrient important for red blood cell production, DNA, metabolism and the body's nervous system. According to MayoClinic.com, low levels of vitamin B-12 have been linked to depression. A vitamin B-12 deficiency or malabsorption of vitamin B-12 can cause anemia and symptoms such as weakness, paleness, fatigue and nervous system damage. Vegetarians, vegans and the elderly are at risk for developing a vitamin B-12 deficiency. The recommended dietary allowance for vitamin B-12 is 2.4 micrograms for adults, 2.6 micrograms for pregnant women and 2.8 micrograms for women who are nursing.
Meat and Fish
One reason vegetarians are at risk for vitamin B-12 deficiency is that they typically avoid meat, fish, and seafood, which are main sources of dietary vitamin B-12. Chicken also provides vitamin B-12. According to the National Institutes of Health Office of Dietary Supplements, liver, beef, clams, trout, salmon, haddock and tuna all provide about 1 microgram or more of vitamin B-12.
Eggs and Dairy
Eggs and dairy food products are also good sources of dietary vitamin B-12. For example, one serving of yogurt, milk or cheese provides about 1.4 micrograms, .9 micrograms and .9 micrograms of vitamin B-12, respectively, according to the Office of Dietary Supplements. One egg provides about .6 micrograms of vitamin B-12.
Fortified Foods
Plant-based foods commonly consumed by vegetarians are not naturally high in vitamin B-12. However, foods, including some breakfast cereals and certain types of soy milk, are commonly fortified with B-12. Packaged food products containing vitamin B-12 usually provide the amount of B-12 listed on the food label. Some breakfast cereals contain 100 percent of the daily value for vitamin B-12.
Supplements, Sprays and Injections
Many types of multivitamins contain vitamin B-12 and may be appropriate for prevention of B-12 deficiency. However, according to the American Academy of Family Physicians, over-the-counter vitamin supplements do not provide enough vitamin B1-2 to correct low levels. To correct a vitamin B-12 deficiency prescription B-12 pills, nose sprays and injections are available to help raise low levels in the body.
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