Vitamin B12 In Dietary Sources

Dietary vitamin b12 is found in 3 forms known collectively as cobalamins with the synthetic form known as cyanocobalamin.

Vitamin b12 in dietary sources. A regular reliable source of vitamin b12 is critical for anyone eating a plant based diet either vitamin b12 supplements or vitamin b12 fortified foods. Either 50 micrograms a day or once a week doses of 2 000 micrograms. I ve talked about my b12 supplement recommendations. Foods with b12 are always the first choice but if you have trouble eating b12 rich foods or have problems absorbing b12 another potential vitamin b12 source is a multivitamin.

The above food sources are all unsuitable for people following an entirely plant based diet. Summary one cup 240 ml of soy milk contains 2 1 mcg of. Instead eat a variety of fortified foods. Including probiotics which may assist with.

In fact the federal government s dietary guidelines for americans suggest that people older than age 50 take a multivitamin supplement as a way to ensure adequate b12. The absorption of b12 is a complex process with several opportunities for malabsorption to occur increasing the likelihood of deficiency. Vitamin b12 is naturally found in animal products including fish meat poultry eggs milk and milk products. Sources of vitamin b12 food.

To help prevent vitamin b 12 deficiency don t rely on one vegan source of vitamin b 12 in your diet. Vitamin b12 is generally not present in plant foods but fortified breakfast cereals are a readily available source of vitamin b12 with high bioavailability for vegetarians 5 13 15.