Vitamin B12
It is a water soluble vitamin, is also called Cobalamin and Cyanocobalamin. It is found in non vegetarian foods, not in plant based foods. Those who are on macrobiotic diet or vegetarian, suffers from Vitamin B12 deficiency.
Action
It helps to:
Male- 3 mcg per day
Female-3 mcg per day
Pregnant woman- 4 mcg per day
Breast feeding mothers- 4 mcg per day
Infant - 0.5 mcg per day
Children – 2.5 mcg per day
Sources
The best sources are fish (mackerel, sardine and snapper), dairy foods, organ meats and eggs.
Side effects
Overdose any cause nose bleeding, bleeding from the ears and dry mouth.
It is a water soluble vitamin, is also called Cobalamin and Cyanocobalamin. It is found in non vegetarian foods, not in plant based foods. Those who are on macrobiotic diet or vegetarian, suffers from Vitamin B12 deficiency.
Action
It helps to:
- Burn fat and carbohydrates
- Grow and develop normally
- Develop red blood cells
- Produce protective sheath for nerve cells
- Process DNA
- Prevent nerve damage and pernicious anemia
Male- 3 mcg per day
Female-3 mcg per day
Pregnant woman- 4 mcg per day
Breast feeding mothers- 4 mcg per day
Infant - 0.5 mcg per day
Children – 2.5 mcg per day
Sources
The best sources are fish (mackerel, sardine and snapper), dairy foods, organ meats and eggs.
Side effects
Overdose any cause nose bleeding, bleeding from the ears and dry mouth.
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