Vitamin B 12, known as cyanocobalamin, cobolamin and also known as the energy vitamin is a very widely researched vitamin, and used in supplementation to a very large degree. This complex structured compound with its cobalt content forms part of the B group vitamins, and the body needs very small amounts.Vitamin B12 works with folic acid to produce healthy red blood cells. Vitamin B12 also keeps your central nervous system healthy. The only natural sources of Vitamin B12 are animal products.
How Much Vitamin B12 Is Enough?

Women and men should have 2.4 micrograms every day.


Recommended Dietary Allowance (RDA) for Vitamin B12
Babies 0 to 1 years 0.4 mcg/day
Children 1 to 3 years 0.9 mcg/day
Children 4 to 8 years 1.2 mcg/day
Children 9 to 13 years 1.8 mcg/day
Teenager boy 13 to 15 2.1 mcg/day
eenager girl13 to 15 2.0 mcg/day
Teenager boy 16 to 19 2.4 mcg/day
Teenager girl 16 to 19 2.3 mcg/day
Men 2.4 mcg/day
Women 2.4 mcg/day
Pregnant women 2.6 mcg/day
Nursing mother 2.8 mcg/day

Cobolamin is needed in the manufacture of red blood cells and the maintenance of red blood cells and it stimulates appetite, promotes growth and release energy. It is often used with older people to give an energy boost, assist in preventing mental deterioration and helps with speeding up thought processes. Some people are also of the opinion that it helps with clearing up infections and provide protection against allergies and cancer. This vitamin is also used in the metabolism of fats, proteins and carbohydrates.
Vitamin B12 is present in liver, organ meat, muscle meat, shellfish, eggs, cheese, fish, and can be manufactured in the body. Although milk contains B12, processing of milk may lead to destruction of the vitamin.
Food Serving Vitamin B12 (mcg)
Clams (steamed) 3 ounces 84.0
Mussels (steamed) 3 ounces 20.4
Crab (steamed) 3 ounces 8.8
Salmon (baked) 3 ounces 2.4
Rockfish (baked) 3 ounces 1.0
Beef (cooked) 3 ounces 2.1
Chicken (roasted) 3 ounces 0.3
Turkey (roasted) 3 ounces 0.3
Egg (poached) 1 large 0.4
Milk 8 ounces 0.9
Brie (cheese) 1 ounce 0.5

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