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Nutrition Resources

This guide has information resources useful for research on the nutritional aspects of food, food composition, dietary guidelines, dietetics, and food service.

Vitamin B12: Foods and Supplements

Vitamin B12 mostly comes from animal based or from supplements. Some animal sources that contain B12 come from dairy products, eggs, fish, meat and poultry. Supplements can also provide you with enough B12 which can make intake much easier.

How much should a human should get?

Ages 1-3: 0.9 mcg (mcg=micrograms)

Kids 4-8: 1.2 mcg

Children 9-13: 1.8 mcg

Teens 14-18: 2.4 mcg

Adults: 2.4 mcg

Diseases and Symptoms

Vitamin B12 deficiency can cause chronic diseases such as Crohn’s disease, celiac disease, pernicious anemia, atrophic gastritis.

 

Many symptoms of B12 deficiency can include weakness, tiredness, shortness of breath, pale skin, a smooth tongue, constipation, diarrhea, loss of appetite, vision loss, mental problems like depression, memory loss, behavioral changes