Vitamin B12 FACTS You Can't Skip | Are B12 Shots Worth it?
Vitamin B12 Deficiency Symptoms. Vitamin B12 Foods. Vitamin B12 Benefits. Vitamin B12 Rich Foods. Vitamin B12 Deficiency Anemia. Vitamin B12 Supplement.
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Timeline | Chapters
00:00 - Intro
0:31 - B12 Deficiency Happens to..
1:24 - Types of B12
2:16 - Why is B12 Important
3:30 - Why Your B12 is Low?
4:46 - Testing B12 Thoroughly
5:41 - 3 Big Takeaways
6:55 - Are B12 Shots Worth it?
8:00 - Which B12 Supplement is Best?
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What is Vitamin B12
Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin that plays a crucial role in several vital functions in the body. It is involved in DNA synthesis, red blood cell production, nerve function, and energy metabolism. Unlike most other vitamins, the body cannot produce vitamin B12 on its own, so it must be obtained through diet or supplements.
Types of Vitamin B12
Vitamin B12 exists in several forms, each with its own unique properties and functions. The main types of vitamin B12 include:
1. Methylcobalamin
Methylcobalamin is the most active and bioavailable form of vitamin B12, meaning the body can easily absorb and utilize it. It is commonly found in supplements and plays a significant role in promoting neurological health by supporting brain function and nerve protection. Methylcobalamin also aids in reducing homocysteine levels, which can help prevent cardiovascular issues.
2. Cyanocobalamin
Cyanocobalamin is the synthetic form of vitamin B12, often found in fortified foods and dietary supplements. Once ingested, the body converts it into methylcobalamin and adenosylcobalamin to use for various metabolic functions. It’s a cost-effective and stable form, making it one of the most widely used in B12 supplements. However, individuals with certain metabolic or genetic conditions may not convert cyanocobalamin efficiently.
3. Adenosylcobalamin
Adenosylcobalamin is another naturally occurring form of vitamin B12, found mainly in the mitochondria of cells. It plays a critical role in energy metabolism by helping convert fats and proteins into energy. This form is necessary for maintaining the proper function of the Krebs cycle, the process through which energy is produced in cells.
4. Hydroxocobalamin
Hydroxocobalamin is a natural form of vitamin B12 produced by bacteria. It is often used in medical settings for treating B12 deficiency and can be administered through injections. Hydroxocobalamin stays in the body longer than other forms, making it effective for maintaining B12 levels. It is also used to detoxify cyanide poisoning due to its ability to bind with cyanide molecules and convert them into less harmful substances.
Vitamin B12 Foods
Since the body cannot produce vitamin B12, it must be obtained from external sources, predominantly from animal-based foods or fortified products. Here’s a list of some of the best dietary sources of vitamin B12:
1. Animal Liver and Kidneys
Organ meats like liver and kidneys, particularly from lamb, are some of the richest sources of vitamin B12. A 3-ounce serving of lamb liver can provide up to 3,571% of the daily recommended intake. Beef liver is also an excellent source.
2. Clams
Clams are packed with nutrients, including vitamin B12. A 3-ounce serving of cooked clams contains around 84 micrograms, which is more than 3,500% of the daily value. Clam juice is another good source.
3. Fish
Certain types of fish, such as salmon, trout, and tuna, are high in vitamin B12. A 3-ounce serving of salmon can provide around 80% of the recommended daily intake. Fish is also a great source of omega-3 fatty acids, adding to its nutritional value.
4. Dairy Products
Milk, cheese, and yogurt are good sources of vitamin B12, especially for vegetarians. One cup of milk can provide approximately 1.2 micrograms, which is about 50% of the daily recommended intake.
5. Eggs
Eggs are another excellent source of B12, particularly in the yolk. Two large eggs provide about 1.1 micrograms of B12, contributing about 46% of the recommended daily intake. Combining eggs with other B12-rich foods can help boost intake.
6. Fortified Foods
For individuals following a plant-based diet, fortified foods can provide a good source of vitamin B12. Common options include fortified plant-based milk, breakfast cereals, and nutritional yeast. It’s essential to check the labels of these products to ensure they contain sufficient levels of B12.
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