Vitamin B12, also known as cyanocobalamin, is an essential nutrient in the family complex of the eight B vitamins. [1] Food is the primary source for this nutrient, with supplements being the secondary source for some people. Vitamin B12 is structurally the largest and most complex of all the vitamins known to man. Interestingly enough, vitamin B12 is integral to normal energy metabolism http://www.dreddyclinic.com/forum/viewtopic.php?f=119&t=33240 in all cells of the body as well as amino acid and fatty acid metabolism. Additionally, B12 is extremely important in a myriad of other vital physiological processes such as brain functionhttp://www.dreddyclinic.com/forum/viewtopic.php?f=34&t=33268 and nervous system health, myelin sheath health, blood formation, bone marrow health, and DNA synthesis/regulation.
A unique essential nutrient, vitamin B12 isn’t produced by plants, animals, or even fungi, instead being produced only by certain bacteria. Human requirements for vitamin B12 as set by the Daily Recommended Intake (DRI) are 2-3 micrograms/mcg per day to upwards of 4-7 micrograms/mcg per day. [2] Naturally-occurring sources of Vitamin B12 are found primarily in foods of animal origin and among fortified foods of vegetarian/vegan origin. If you are a practicing vegan, supplementation may be the best option for you to ensure you receive adequate to optimal daily intake.
Top 10 Food Sources of Vitamin B12
The majority of food sources for vitamin B12 are available from animal sources only. It is true that bacteria in soil http://www.dreddyclinic.com/forum/viewtopic.php?f=117&t=33435 may synthesize B12 and consumption of unwashed vegetables may provide trace amounts; yet, there is very little evidence as to how much of this is available to the body. [3] Keep in mind that the majority of these B12 foods, despite their high levels of the nutrient, contain their own concernshttp://www.dreddyclinic.com/forum/viewtopic.php?f=18&t=33517. This is particularly true if the animal is raised in a conventional feedlot environment. Here are the highest non-vegan sources (and some plant sources) of vitamin B12:
1. Liver (Beef)
71 mcg per 3-ounce serving
Provides 2951% of DRI
114 calories
2. Mackerel
16 mcg per 3-ounce serving
Provides 667% of DRI
174 calories
3. Sardines
8 mcg per 3-ounce serving (most cans are 3-4 ounces ea.)
Provides 333% of DRI
189 calories
4. Fortified Cereals
5 mcg per cup
Provides 208% of DRI
160 calories
5. Red Meat
5 mcg per 3-ounce serving
Provides 208% of DRI
213 calories
6. Salmon
4 mcg per 3-ounce serving
Provides 167% of DRI
119 calories
7. Fortified Soy
2 mcg per 3-ounces serving
Provides 83% of DRI
45 calories
8. Milk
1.2 mcg per cup (8 fluid ounces)
Provides 50% of DRI
83 calories
9. Swiss Cheese
1 mcg per ounce
Provides 42% of DRI
108 calories
10. Yogurt
1 mcg per cup
Provides 42% of DRI
149 calories
The Take Home
The highest levels of B12 from vegan sources are often in the form of fortified grains, like breakfast cereals. While this can be a great way to receive the vitamin if you are a practicing vegan or vegetarian, most fortified grains are typically refined and sometimes filled with sugar. It is best for vegans and meat eaters alike to supplement with vitamin B12 http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33589, as eating meat is not always a guarantee for healthy vitamin B12 status. A vegan supplement, likeVeganSafe B12 http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33585, could be helpful for maintaining appropriate levels of the nutrient.
GHC youtube Video
Watch an In-Depth Video on
Everything You Need to Know About Vitamin B-12
Video Length: 60 minutes
https://youtu.be/C4CuwUV0k20
by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM
References:
1. National Institutes of Health. Vitamin B12 http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. NIH Fact Sheet.
2. Institute of Medicine Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Cholinehttp://www.ncbi.nlm.nih.gov/books/NBK114310/. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. The National Academies.
3. Victor Herbert, MD, JD. Vitamin B-12: plant sources, requirements, and assay http://ajcn.nutrition.org/content/48/3/852.full.pdf+html. Am J Clin Nutr. September 1988 vol. 48 no. 3, 852-858.
Read more
No comments:
Post a Comment