Vitamin B12: Benefits, Sources,
RDA, Deficiency

Vitamin B12 has a long history and a solid reputation as an energy booster, and it is among the most important of all the B-complex vitamins. Many of those who take vitamin B12 on a regular basis report higher levels of energy, greater alertness and less fatigue.

Dietary Sources of Vitamin B12:

Vitamin B12 is one of the most difficult nutrients for vegetarians and vegans to get through daily diet, and those who follow such diets are typically advised to take a quality B12 supplement.

Some of the richest sources of dietary B12 include liver and other organ meats, muscle meats, shellfish, eggs, fish, cheese and milk.

Recommended Daily Intake of Vitamin B12:

The recommended daily intake of vitamin B12 is 3mcg.

Vitamin B12 Supplements:

Most supplements of vitamin B12 supply at least 30mcg, and vitamin B12 is generally included in both multivitamin and B-complex vitamin formulas. Vitamin B12 combines well with vitamin C, and with calcium, sodium, iron and potassium.

Side Effects and Toxicity of Vitamin B12:

None have been observed.

Symptoms of a Vitamin B12 Deficiency:

The major effect of a vitamin B12 deficiency is a rise in homocysteine levels. This toxic element can cause damage to the brain and the heart, and it may play a role in risk of Alzheimer’s disease as well.

Since vegetarians and vegans avoid animal products in their diet, it is important for them to take a quality vitamin B12 supplement on a daily basis.