The myths about vitamin Ba dozen – that you can get enough B12 from the soil on your vegetables if you don’t wash them, or that you don’t need to supplement with vitamin B12 as you can get enough through the bacteria in your mouth – have been debunked. Studies of thousands of vegetarians and vegans have shown that they are susceptible to B?? deficiency unless they take supplements containing the vitamin. ,,,,
In addition to providing adequate B12 for neurological function, supplemental vitamin B12 helps maintain normal levels of homocysteine, a byproduct of amino acid metabolism within the body. Elevated homocysteine levels increase the risk of blood clotting, heart disease, and stroke, and B vitamin supplementation has been suggested to reduce these risks. ,,
How much supplement B12 is we readily eat?
The fresh new Academy regarding Nutrients and you can Dietetics, and that represents more than 100,100 credentialed therapists, has issued the next ideas for non-meat eaters and you may vegans:
- Vegetarians and vegans should be screened periodically for B12 deficiency.
- Vegans should take 250 mcg per day of a vitamin B12 supplement. (This amount is about 100 times higher than the RDA, due to the fact that only about 1% of ingested B12 from supplements is absorbed.)
- Lacto-ovo vegetarians (those who consume milk and eggs, but not meat) should consider taking 250 mcg of a B12 supplement a few times per week.
Due to problems with B12 absorption with age, many nutritionists also recommend that older adults supplement with B12 to avoid deficiency. , The preferred form of vitamin B12 for supplementation is methylcobalamin, a biologically active form, as compared to cyanocobalamin, which is not found in nature and must be metabolized.
If you are diagnosed with B12 deficiency, your doctor may recommend higher supplemental doses of up to 1,000 mcg/day to correct MMA levels. ,,, Fortunately, oral vitamin B12 doses have been shown to be safe and effective, and injections are generally not required. ,
Vegetarians and you can vegans, the elderly, those with celiac problem, and other groups is located at exposure getting B
12 intake, regardless of the type of diet you typically consume. 12 deficiency, and the consequences of inadequate intakes can be profound. Regular supplementation with B12 and other essential micronutrients helps ensure adequacy and promote overall health throughout life.
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