Do you get enough vitamin B12? You’ll want to make sure that you do, in order to stay healthy.

Vitamin B12 does a lot of things for your body. It helps make your DNA and your red blood cells, for example.

Since your body doesn’t make vitamin B12, you have to get it from animal-based foods or from supplements. And you should do that on a regular basis. While B12 is stored in the liver for up to five years, you can eventually become deficient if your diet doesn’t help maintain the levels.

How Much to Get?

The answer depends on things including your age, your eating habits and medical conditions, and what medications you take.

The average recommended amounts, measured in micrograms (mcg), vary by age:

  • Infants up to age 6 months: 0.4 mcg
  • Babies age 7-12 months: 0.5 mcg
  • Children age 1-3 years: 0.9 mcg
  • Kids age 4-8 years: 1.2 mcg
  • Children aged 9-13 years: 1.8 mcg
  • Teens age 14-18: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)
  • Adults: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)

Foods For Vitamin B12 And D3 Deficiency

Vitamin B12 plays a special role in the body. Due to this, the gut health, energy, brain health, and memory of the body are fine. Due to its lack, it can stop working properly. At the same time, Vitamin D3 is a Sunshine Vitamin, just like Vitamin D1 and D2, which are obtained from the rays of the sun. The deficiency of this vitamin can cause health problems like pain in many parts of the body, weakening of bones, and swelling. Let us know which foods that prove to be helpful in fulfilling the deficiency of these vitamins.

Vitamin B12 is found in milk and milk products. They also contain a good amount of protein. You can consume milk, cheese, and curd.

Eggs are also rich in many types of vitamins. Vitamin B12 is rich in them. The yellow part of the egg contains more vitamin B12 than the white of the egg. At the same time, it also fulfills the deficiency of Vitamin D3 in the body.

Along with omega-3 fatty acids, vitamin B12 is also found in salmon. The body also gets protein from this.
Mushrooms contain a significant amount of vitamin D3. For this reason, mushrooms can be made a part of the diet without any hesitation.

Orange juice not only provides vitamin C but also provides some amount of vitamin D3 to the body.
Market soy milk is often fortified with vitamin D.
Cow milk naturally contains an ample amount of Vitamin D3.