Diet & Plans

Popular Diets, Reviews

The Cabbage Soup Diet

The Cotton Ball Diet

The Cucumber Diet

Low Cholesterol Diet

Mediterranean Diet Plan

3 Day Tuna Diet

1000 Calorie Menu

1200 Calorie Diet

1,400 Calorie Diets

Weight Loss

Metabolism Calculator

Picture of Nutrition Chart

Weight Loss, Gender

BMI Calculate Over Weight

Healthy Weight for Height

Weight Related Charts

Diet Food Pyramid

Food Pyramid Menu

Perfect or Ideal Weight

Daily Calorie Intake

Guide to Losing Weight

Easy Diet Plan

Step-by-Step Diet Plan

Busy Day Diet Planner

Reducing Body Fat

How to Fight Weight Gain

Fat in Ground Beef

All About Body Fat

6 Steps to Fat Loss

Dealing With Hunger Pain

Weight & Genetics

Metabolic Syndrome

Burning Calories, Tips

Basic Food Groups

How to Lose 10 Pounds

Where Do I Begin?

Why Am I Overweight?

What Should I Weigh?

Weight Loss Plateau

Belly Fat Articles

Keep Lost Weight Off

How to Boost Metabolism

Calories in Eggs

Easy Tortilla Soup Recipe

Cutting Hotdog Calories

The Best 3 Day Diet Plan

How Often Should You Weigh?  |  Weight Loss Photos: Before & After  |  What is That White Filling in Donuts?  |  How to Lose One Pound

Vitamin B12 - Cobalamin

Written by Diet Bites


What is Vitamin B12?

It is a water soluble vitamin that may be found naturally in some foods. In others, it may be an additive in an effort to boost the benefits of the food selection.

It is also available as a dietary supplement that can be purchased over the counter in tablet and lozenge form or prescribed by a qualified doctor based on the patient's nutrition needs as well as their current state of health. Prescriptions also include gel form which is rubbed into the skin and absorbed by the body.

This vitamin is essential for adequate red blood cell formation, DNA synthesis, as well as neurological functions within the body.

It binds to protein food sources in the diet and is released by the activity of hydrochloric acid and gastric protease within the stomach.

If the Vitamin B12 source is from natural foods, it will need to complete this step; however - when it is consumed in supplement form - often referred to as 'free form', this step is bypassed amid the digestive process and it continues to the absorption phase.

Recommended Daily Allowance (RDA) for Vitamin B12

Age

Male

Female

Pregnancy

Lactation

0-6 Months

0.4 mcg

0.4 mcg

7-12 Months

0.5 mcg

0.5 mcg

1-3 Years

0.9 mcg

0.9 mcg

4-8 Years

1.2 mcg

1.2 mcg

9-13 Years

1.8 mcg

1.8 mcg

14+ Years

2.4 mcg

2.4 mcg

2.6 mcg

2.8 mcg

Food Sources for Vitamin B12

Food Selection

MCG Per Serving

Percent DV

Chicken, breast meat, roasted, 3 ounces

0.3

5

Ham, cured, roasted, 3 ounces

0.6

10

Egg, whole, hard boiled, 1 large

0.6

10

Cheese, Swiss, 1 ounce

0.9

15

Beef taco, 1 soft taco

0.9

15

Yogurt, fruit, low-fat, 8 ounces

1.1

18

Milk, low-fat, 1 cup

1.2

18

Beef, top sirloin, broiled, 3 ounces

1.4

23

Cereals, fortified with 25% of the DV for vitamin B12, 1 serving

1.5

25

Haddock, cooked, 3 ounces

1.8

30

Cheeseburger, double patty and bun, 1 sandwich

2.1

35

Tuna fish, light, canned in water, 3 ounces

2.5

42

Trout, rainbow, farmed, cooked, 3 ounces

3.5

58

Salmon, sockeye, cooked, 3 ounces

4.8

80

Trout, rainbow, wild, cooked, 3 ounces

5.4

90

Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1 serving

6

100

Liver, beef, cooked, 3 ounces

70.7

1,178

Clams, cooked, 3 ounces

84.1

1,402

Symptoms of Vitamin B12 Deficiency

Fatigue, weakness, loss of appetite, constipation, anemia, numbness and tingling in the body's extremities, balance issues, weight loss, depression, confusion, poor memory, soreness experienced in the mouth or tongue, and neurological issues - which can be significant and irreversible in children.


Age Groups at Highest Risk for Vitamin B12 Deficiency

Older adults, individuals with pernicious anemia, those exhibiting gastrointestinal disorders or who have had gastrointestinal surgery - particularly those who have experienced stomach surgery because of the involvement of Vitamin B12 and the hydrochloric acid element, those with cardiovascular disease, vegetarians - particularly women who are lactating or pregnant and who follow a strict vegetarian diet, and individuals suffering from dementia and cognitive functioning.

For Endurance & Energy Boosts, Non-Effective When Nutritional Needs are Currently Satisfied

Because this vitamin impacts energy metabolism, it is often touted to improve endurance and boost energy for those individuals involved in athletic or high impact activities.

Fact is, health studies show that there is no benefit from added supplements when the individual is not deficit in such.

Medications, Drugs that May Interfere or Interact With Vitamin B12

1. Chloramphenicol, a bacteriostatic antibiotic.

2. Proton pump inhibitors, commonly used to treat peptic ulcers and acid reflux as well as other digestive disorders.

3. H2 receptor antagonists such as cimetidine (Tagamet®), famotidine (Pepcid®), and ranitidine (Zantac®)

4. Metformin which is used in the treatment of diabetes.

Vitamin Index

FREE DIETS, DIETING TIPS   MORE

image of eggs

Our Free 10 Day Diet Plan
10 Carrot Diet Plan
Free Three Day Diet Plan
Diet Bites: The Living Diet Plan
The Bikini Diet

METABOLISM   MORE

image of oranges

Metabolism & Weight Loss
The Caloric Burn
Internal Food Processor
The Metabolism Matrix
How to Raise Metabolism

FAD DIET PLANS   MORE

image of pumpkin

Apple Cider Vinegar Diet Plan
Review of the Supermarket Diet
1 Food Elimination Doesn't Work
Wild Rice Diet Plan
Chocolate Diets

 

BODY FAT, OBESITY   MORE

image of fruit

Number of Fat Cells in the Human Body
Fats Necessary in the Daily Diet
Causes of Natural Weight Gain
Lose Belly Fat
Cells of Cellulite

 

WEIGHT CHARTS, TOOLS   MORE

images of grapes

The Problem With Calorie Burn Charts
Your Height, Your Weight
Setting Goal Weight
Ideal Body Weight
Calorie Recommendations

 

LOW CALORIES RECIPES   MORE

images of peppers

Quesadilla & Mexican Rice Recipes
Homemade Diet Taco Recipe
Quick Broccoli Cheese Soup Recipe
Diet Chocolate Cake Recipe
Bread Calories, Recipes

 

FAST FOOD CALORIES  MORE

image of sack of apples

Fast Food Fry Calories
Fast Food Guide for Dieters
Protein in Fast Foods
Burger King Calories
Krispy Kreme Donut Calories

 

EXERCISE & RELAXATION   MORE

image of tomatoes

Fat vs Fit
Exercise & the Fat Loss Connection

Healthy Benefits of Exercise

Exercises You Can Do at Your Desk
Weight Arm Exercises for Women

 

CALORIES, NUTRITION    MORE

image of apples

Protein Diets, Are They Safe?
Foods, Most Sodium Content
Daily Caloric Intake
Snacks That Pack Pounds
Starchy Food Calories

Article Archives  |  Diet Bites  |  Site Disclaimer