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The evidence for a relationship between vitamin B12 and cancer risk is mixed. Some evidence supports a link between increased cancer risk and higher intakes or blood concentrations of vitamin B12, some supports a link with lower intakes or concentrations, and some evidence indicates no link at all. One study in people with early-stage dementia showed that a combination of vitamin B12 and omega-3 fatty acid supplements slowed mental decline ( 27). Vitamin B12 and folic acid are both vital for immune function. Both are necessary for producing a sufficient number of red blood cells to carry oxygen around the body. If you have a folate deficiency and/or vitamin B12 deficiency, your immune system may start to falter, and your body will struggle to ward off pathogens. Red blood cells are crucial immune cells which are part of your body’s immune response so it’s important to ensure they’re able to form and function correctly. Average daily intakes of vitamin B12 from food are 5.94 mcg for men aged 20 and older and 3.78 mcg for women [ 31]. For children aged 2–19, mean daily intakes of vitamin B12 from food range from 3.76 mcg to 4.55 mcg [ 31]. Taking 40mg or less a day of riboflavin supplements is unlikely to cause any harm. Niacin (vitamin B3)
For example, if you ate two eggs for breakfast (1 mcg of B12), 3 ounces (oz.), or 85 grams (g), of tuna for lunch (2.5 mcg of B12), and 3 oz. (85 g) of beef for dinner (2.4 mcg of B12), you would consume more than double your daily B12 needs ( 7, 8, 9). Certain conditions (such as Crohn's disease, pancreatic disease, and diabetes) and drugs (such as heartburn medication, which reduces stomach acid) also can interfere with absorption and increase your risk of deficiency. Vegans and vegetarians sometimes have trouble consuming enough B12, since many food sources are animal products.Intrinsic factor binds to vitamin B12, so that you can absorb it into the blood. People who don’t produce enough intrinsic factor can become deficient. In fact, low blood levels of the vitamin have been linked to several health problems. Brain function Yet, your diet is the best way to get B12. The average adult should consume 2.4 micrograms (mcg) of vitamin B12 a day, according to the National Institutes of Health. The table above shows some of the best vitamin b12 food sources.
Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid. What happens if I take too much folic acid? The amount of cyanocobalamin you need depends on the level of vitamin B12 in your blood and why your levels are low. Your doctor or pharmacist will advise you on what dose to take. JAMA Internal Medicine: “Association of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake with incident Cardiovascular Disease and All-Cause Mortality.”
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Another study found that even vitamin B12 levels on the low side of normal can contribute to poor memory performance ( 28). Most milk and dairy products such as cheese, yoghurt and cream contain relatively high levels of vitamin B12. Recommended vitamin B12 dosages If your body has difficulty absorbing vitamin B12, your doctor may recommend intramuscular injections of B12 to increase your levels. Please note: You should seek medical advice before taking dietary supplements and please remember they are not a substitute for a balanced diet. If you miss having your injection, the level of vitamin B12 in your body will go down further. This may make your health problems worse.
Cyanocobalamin is a manufactured version of vitamin B12. It’s used to treat and prevent vitamin B12 deficiency anaemia (when you have low levels of this vitamin in your body).
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Most observational studies have found correlations between low serum vitamin B12 concentrations alone or in combination with high folate concentrations and poor cognitive function [ 82-87]. For example, an analysis of cross-sectional 2011–2014 NHANES data on 2,420 adults aged 60 years or older found that low vitamin B12 (MMA greater than 0.27 micromol/L or serum vitamin B12 less than 203 pg/mL [150 pmol/L]) combined with high folic acid—unmetabolized serum folic acid greater than 0.44 mcg/L (1 nmol/L) or serum total folate higher than 32.7 mcg/L (74.1 nmol/L)—was associated an almost two to three times higher risk of cognitive impairment [ 82]. Vitamin B12 deficiency with the classic hematologic and neurologic signs and symptoms is uncommon [ 11]. However, low or marginal vitamin B12 status (200–300 pg/mL [148–221 pmol/L]) without these symptoms is much more common, at up to 40% in Western populations, especially in those with low intakes of vitamin B12-rich foods [ 9, 11]. The prevalence of vitamin B12 deficiency varies by cutoff level and biomarker used. For example, among adults aged 19 and older who participated in NHANES between 1999 and 2004, the rate of low vitamin B12 levels in serum was 3% with a cutoff of less than 200 pg/mL (148 pmol/L) and 26% with a cutoff of less than 350 pg/mL (258 pmol/L) [ 39]. Approximately 21% of adults older than 60 had abnormal levels of at least one vitamin B12 biomarker [ 39]. Those who consume a diet with no meat or animal-basedproducts such as vegans and strict vegetarians (ovo-vegetarians). Risk increases further in these groups during pregnancy.
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