Vitamin B12 (Cobalamin) – The Energy Boosting Vitamin
Vitamin b12 is an essential nutrient, and its most common forms are known as cyanocobalamin and cobalamin. It is known as an energy booster and appetite stimulant so it is often supplemented by those looking to lose weight and get fit. Supplementing this vitamin is especially important for people who adhere to a vegan diet, since most sources of this nutrient are derived from animal products.
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Food Sources
Dietary sources of vitamin b12 include liver, organ meats, muscle meats, shellfish, eggs, cheese, fish and milk.
Recommended Dosage
The Reference Daily Intake (RDI) is 3 mcg (micrograms).
Supplements
In supplement form, vitamin b12 is most commonly found in 25-50 mcg or higher doses. These supplements should be stored in a cool, dark location, and never in direct sunlight. They can be combined with vitamin C, as well as calcium, iron, sodium and potassium supplements.
Side Effects & Toxicity
None known.
Symptoms of Deficiency
The only known effect of a vitamin b12 deficiency is a rise in levels of homocysteine. Homocysteine can damage the brain and has been implicated as a possible cause of Alzheimers disease. High levels of homocysteine can also be quite damaging to the heart.
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