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August 01, 2005
Micronutrient Monday: B12
Vitamin B12 works closely with folate to make red blood cells. If you are deficient in B12, you can develop a type of anemia called pernicious anemia. Symptoms of anemia include fatigue, weakness and tingling sensation because red blood cells can not carry adequate oxygen to our cells. Intrinsic factor is needed to absorb B12. Some people may not make this body chemical due to genetic reasons or some stomach surgeries inhibit intrinsic factor synthesis. Injections of B12 can treat this problem. Because B12 is naturally found in animal products, strict vegetarians are at risk for being B12 deficient. Some fortified foods contain B12 as well. Because B12 is a water-soluble vitamin, if excess amounts are consumed, they are excreted in the urine. Consuming large amounts of B12 to boost energy levels has never been backed up by science. This is often referred to as having expensive urine. The Recommended Daily Allowance (RDA) is 2.4 micrograms.
Food - mcg
salmon, cooked 3oz - 2.6
beef tenderloin, broiled 3oz - 2.2
yogurt, 1 cup - 1.4
shrimp, cooked 3 oz - 1.3
milk, 1 cup - 0.5
chicken, roasted 3 oz - 0.3
egg, large 1 - 0.1
Posted by Lisa at August 1, 2005 11:13 AM
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