If you’re feeling tired or sluggish, chances are you’re vitamin B12 deficient. Surveys show that many people, even meat-eaters, are deficient. B12 protects the nervous system. Fatigue is an early sign of low B12, but if you don’t get enough, blindness, deafness and dementia can result. You need 2.4 - 2.8 micrograms (mcg) per day of vitamin B12, says Dietitians of Canada. How much is that, and how can you get enough?
Top sources (in 2.5 ounces):
- shellfish (clams = 74. mcg, mussels = 18. mcg)
- organ meats (12.- 64. mcg)
- fish (mackerel = 13.5 mcg, salmon = 2.3 - 4.4 mcg)
- eggs (2 = 1.5 - 1.6 mcg)
- beef (1.3 - 2.6 mcg) (Pork, poultry and dairy are quite low.)
If you’re vegan, but have considered adding small amounts of animal products to increase B12, studies show that deficiencies usually can’t be restored to healthy levels by doing this. You need to take a supplement (which uses bacteria, not animals, to make vitamin B12). There are no reliable plant sources.
Have you found a difference in your energy after taking B12? Send us a note.