Recommended intakes of vitamin B12 by USDA

The amount of vitamin B12 the body requires depends on various factors such as age, gender, and person to person. The United States Department of Agriculture (USDA) suggests the following vitamin B12 intake.

For maximum people, vitamin B12 can be simply taken from foods and assimilated. However, few older adults might face problems getting sufficient vitamin B12 because of a problem with digestion. Therefore, consuming vitamin B12 fortified foods or using a regular supplement is suitable for these people. Men and women with the age of 14+ require 2.4 micrograms of vitamin B12 every day. Pregnant women need 2.6 micrograms of vitamin B12 every day. Lactating women require 2.8 micrograms of vitamin B12 every day. An infants (age 1-3) needs 0.9 mcg. Kids (age 4-8) need 1.2 mcg every day.

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Most people in the United States get plenty of vitamin B12. As people age, it becomes more difficult to assimilate vitamin B12. There are several causes for the deficiency of vitamin B12. Unexpectedly, two of them are practices usually tried to better health, including a weight-loss surgery and a wholly vegetarian diet. This is common in middle-aged people because of the reduction in stomach acid generation that usually happens with aging. Some of the drastic effects of vitamin B12 deficiency are unusual thoughts, anesthesia, itching in the legs, hands, or feet, trouble walking, anemia, a distended, sore tongue, cognitive problems, memory deterioration, dizziness, and exhaustion.

Vitamin B12 is a water-soluble vitamin required to boost metabolism. Vitamin B12 is the eighth B vitamin and a cofactor in DNA synthesis, amino acid, and metabolism of fatty acid. United States Department of Agriculture (USDA) regulates and assures the most food sources containing vitamin B12, such as beef, lamb, meat, processed eggs, and poultry supply is nutritious, protected, and accurately labeled. USDA has made a comprehensive list of foods containing vitamin B12 for all age groups people. The following are some of the food sources comprising vitamin B12 recommended by the USDA.


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