Types & Food Sources of this Important Nutrient that our Body Needs

With B12 deficiency being one of the most common dietary related problem, understanding the different types of B12 vitamins can allow users to make an educated guess regarding what their bodies really need in order to function properly. Knowing the most important B12 food sources is also important, because they can offer you a rough estimate of the daily intake.

The best way to acquire vitamin B12, and any other vitamins, minerals, and nutrients, is by having a diversified and carefully studied diet. B12 deficiency can be spotted by assembling a large array of symptoms.

vitamin b12 supplement tablets
b12 supplement tablets

 

Foods rich in vitamin b12 are exclusively of animal origin, which makes it problematic for vegetarians or people who go through a long fasting period. Normal servings of dairy products like cottage cheese, raw cheese, and raw milk, provide around 20% of the recommended daily value. It is important to focus on the word “raw”, as many processes related to keeping dairy according to quality standards actually destroy the B12 content. Meat is by far the best source of B12 vitamin. Beef liver, and sardines provide by far the most effective intake, with 100% DV contained in normal servings.

Although it might be hard to remember the numbers themselves, it helps to know that the recommended daily dose of vitamin B12 has increase over the years. If we take the recommended Dietary Allowance (RDA) that was effective almost 50 years ago, B12 was associated with a 2.4 mcg/day (micrograms per day) dose. The DV (Daily Value) in effect today is 6 mcg/day.

Knowing the average content of B12 vitamin for most common food sources is useful in order to make sure you are getting the right quantity. However, absorption is also influenced by many secondary factors, and it is hard to claim precision.

 

The 8 Best Foods for Vitamin B12
https://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/the-8-best-foods-for-vitamin-b12.html

 

Methylcobalamin is the most active type of B12, which has the role of converting homocysteine into methionine. This might say nothing to you if you lack medical training, but it helps to know that the process is important for the health of the cardiovascular system. Generalizing the role of Methylcobalamin, it triggers biochemical reactions, allowing detoxification and offering protection to the nervous system.

Cyanocobalamin is the name used for the synthetic version of the B12 vitamin, the one that is being obtained in laboratories and added in various foods as a supplement. This version of B12 relies on a cyanide molecule for achieving a stable form, which comes with a disadvantage attached. The body needs to remove the cyanide, which is an energy intensive process.

Hydroxocobalamin is the most common form of B12, the one that is available in foods. The human organism is able to convert Hydroxocobalamin into Methylcobalamin, which is the most active and easy to use form of B12. Standard medical procedures include Hydroxocobalamin injections for individuals with proven B12 deficiency. This version of B12 vitamin is also useful to neutralize cyanide poisoning, a rare and dangerous type of poisoning.

Adenosylcobalamin is the less stable type of B12 and few drugs can claim to offer it in a supplement form. Adenosylcobalamin is related with the cycle of the Citric Acid inside the human body, and therefore has an important role.

See 4 Types of B12: B12 Benefits: 4 Types and Their Health Benefits – from www.globalhealingcenter.com

Making sure that your diet includes enough B12 is a complicated process, which is dependent not only on the food you eat. Some secondary conditions like gastritis or gluten sensitivity can prevent the stomach from producing a needed protein (called intrinsic factor) for B12 absorption. Individuals with proven B12 deficiency are usually given supplements, which include the easiest to absorb types of B12. According to organizations pharmaceutical products, a combination of methylcobalamin and adenosylcobalamin is the best combination possible. Options that include Cyanocobalamin are not usually recommended, because they require extra processes for dealing with the resulting cyanide.

The human organism relies on B12 in order to function properly and therefore we all need to pay special attention when dealing with a problem affecting this label. Choosing the right type can be the direct result of a medical prescription and should be put side-by-side with a correct diet, rich in B12 sources.

B12 References:

http://www.ausnathealth.com.au/vitamin-b12-chemical-compound-sustains – B12 Information

https://draxe.com/top-10-vitamin-b12-foods/ – Top 10 B12 Foods from www.draxe.com