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While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, you can safely take higher doses

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While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, you can safely take higher doses

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1. Pale or jaundiced skin
Often look pale or have a slight yellow tinge to the skin due to a lack of red blood cells circulating the body.
2. Weakness and fatigue
Body isnt able to produce enough red blood cells to effectively transport oxygen throughout the body. This makes you feel tired and weak
3. Sensations of pins and needles
A serious side effect of long term deficiency is nerve damage. This effects balance and causes the way we move to change
4. Glossitis and mouth ulcers
Early sign is know as glossitis and causes a red and swollen tongue
5. Breathlessness and dizziness
6. Disturbed vision
Can effect the optic nerve
7. Mood changes

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- Lamb liver (grilled) has the most B12 per 100g - 76.5 ug.
- Chicken liver, raw - 16.6 ug
- Lamb, beef mince and goat - 3 ug

Includes poultry

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Seafood also has a large number of B12 per 100g.
- Blue mussels, steamed - 20 ug
- Octopus, raw - 20 ug
- Abalone, raw - 15 ug

Includes fish

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Including milk and

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- Eggs, raw - 4 ug

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- 10 ug per 100 g of B12!

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The functions of B12 are similar to those of folate.
- B12 is a coenzyme involved in folate metabolism
- Functions with folate in DNA synthesis and conversion of homocysteine to methionine
- Involved in nervous system function (including fatty acid synthesis in myelin)
- Crucial for brain function
- Involved in the formation of red blood cells

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Vitamin B12 is produced as a result of normal bacterial metabolism, and can result from both aerobic and anaerobic pathways

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Takes place in the stomach, animal protein releases cobalamin in the presence of gastric acid and pepsin. This then binds with a salivary R protein that gets digested in the small intestine by pancreatic enzymes. This then binds intrinsic factor and is absorbed in the terminal ileum. Any disease, condition, or medication that interrupts any of these steps will affect or prevent the absorption of vitamin B12. Cobalamin is stored in the liver, kidney, heart, spleen, and brain. Food sources of vitamin B12 are animal products like meats, seafood, dairy products, eggs, liver, kidney, and fish(GI Society, 2018).