B12 is found in animal-based products (such as meat, fish, eggs and milk) and certain fortified cereals. To have a diet high in B vitamins, try to eat a wide variety of fresh unprocessed foods, such as meat and other proteins, dairy, cereals, fruits and vegetables.
Since it is naturally occurring, it can be found in animal-based food sources such as meat, eggs, fish, and milk. This makes it readily available for people's daily diets. Methylcobalamin is the most active form of vitamin B12 and, for best results, should be combined with adenosylcobalamin.
Usually, vitamin B12 deficiency anemia is easy to treat with diet and vitamin supplements. To increase the amount of vitamin B12 in your diet, eat more of foods that contain it, such as: Beef, liver, and chicken. Fish and shellfish such as trout, salmon, tuna fish, and clams.
Bioavailability also varies by type of food source. For example, the bioavailability of vitamin B12 appears to be about three times higher in dairy products than in meat, fish, and poultry, and the bioavailability of vitamin B12 from dietary supplements is about 50% higher than that from food sources [17-19].
How to raise your B12 levels fast. The most common way to treat B12 deficiencies is by adjusting your diet. If this is unsuccessful, vitamin supplements may be recommended. If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs.
Apples Aside from being an important inclusion in a list of vitamin B12 fruits, apples are also rich in fibre, antioxidants, and flavonoids. Apples also comprise polyphenols that are found in both the peel and the pulp of the nutrient-dense fruit.
There are certain foods that also need a cut-down in case of vitamin B12 deficiency. “Some foods and drinks can interfere with vitamin B complex intake like alcohol, caffeine and processed foods, etc should be avoided completely,” Shah added.
Safety and side effects
High doses of vitamin B-12, such as those used to treat a deficiency, might cause: Headache. Nausea and vomiting. Diarrhea.
Yes, as B vitamins and magnesium don't compete for absorption inside your body. Indeed, many supplements combine them as a way of simplifying how you monitor your intake.
Diet. Some people can develop a vitamin B12 deficiency as a result of not getting enough vitamin B12 from their diet. A diet that includes meat, fish and dairy products usually provides enough vitamin B12, but people who do not regularly eat these foods can become deficient.
If you follow a plant-based diet, then vegetables like spinach, beetroot, butternut squash, mushroom and potato contain good amounts of vitamin B12.
Best Overall: Methyl-Life® Active B12 Complete
Taking a combination of B12 is also found to improve B12 status more effectively than taking a single form. Vitamin B12 absorption is a highly complex process that often becomes less efficient with age.
Green veggies, especially spinach, are the best option to add vitamin B12 to your plate. Spinach is also rich in nutrients – including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium – however, it contains a lot of fiber, which can cause gas.
You should be able to get all the vitamin B12 you need by eating a varied and balanced diet. If you take vitamin B12 supplements, do not take too much as this could be harmful. Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.
Fat-soluble and water-soluble vitamins
For example, although it's safe to take vitamin D with vitamin B12, it's not advisable, says Virgilio Sanchez, MD, a board certified family medicine physician at Conviva Care Center in Miami, Florida.
Furthermore, caffeine interferes with the metabolism of certain B vitamins, including thiamine. However, because caffeine increases stomach acid secretion, it actually boosts the absorption of vitamin B12.
One hard-boiled egg has about 0.6 micrograms of B12. That's 25% of your daily value. But you'll need to eat the whole egg. Most of the B12 comes from the yolk.
THE GOODNESS OF FRESH CALIFORNIA AVOCADOS
There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.
Vitamin B12 deficiency is common among the elderly. Elderly people are particularly at risk of vitamin B12 deficiency because of the high prevalence of atrophic gastritis-associated food-cobalamin (vitamin B12) malabsorption, and the increasing prevalence of pernicious anaemia with advancing age.
Seaweed/Nori
Seaweed is an alga rich in vitamin B12. It's a common food in Asian countries. It's a key ingredient of sushi and can be eaten separately as well. Eating 4 grams (g) of dried nori would meet your daily vitamin B12 needs.