Vitamin B12 is an important nutrient for your body. It helps to form the red blood cells and supports nerve function. You need B12 for all your activities, including playing video games, working out, and eating a healthy diet. However, some people may not get enough of it from food or water. That’s where supplements come in. By taking a supplement with B12, you can get enough of this important nutrient without having to go on a diet.
What Is B12?
B12 is a vitamin that helps make red blood cells. It’s also important for nerve function and the formation of DNA. B12 is found in animal products, such as meat, poultry, fish and eggs. If you don't eat these foods or get enough of those foods, you may need to take a supplement to boost your intake.
There are three different types of B12: cyanocobalamin (or cyanate), methylcobalamin (or cyanomethionine) and hydroxocobalamin (or hydroxycobalamin). Cyanocobalamin can be taken in pill form or as a liquid. Methylcobalamin is usually taken with food on an empty stomach. Hydroxocobalamin can be taken with food or water on an empty stomach.
What Are Benefits Of Taking A B12 Supplement?
No one wants to go on a diet. But most people who need B12 supplements don't have the time or motivation to follow a healthy diet. That's why it's so important that you get your B12 from a supplement.
The first benefit of taking a B12 supplement is that you avoid devoting yourself to an unhealthy diet and exercise regimen. You can use your time and energy to get your body in shape instead of eating and exercising less than you would have otherwise.
However, there are some downsides of taking B12 supplements. You may be able to buy larger amounts of this nutrient because it's available in many different types of supplements or food sources like meat, fish, breads, eggs, and vegetables. This means you could end up consuming more calories and other nutrients than what you should for your weight loss goals, which may be unnecessary if you're on a diet designed to help you lose weight .
What Are Foods That Contain B12?
The most famous vitamin that's important for your health is B12. For example, in a 2013 study , researchers found that people who consumed the most plant-based foods had a greater amount of B12 than those who ate the least plant-based foods. This was true even though people who ate more animal products did not get more B12 from meat than those who ate less animal products.
Some Common Foods That Have B12 :
- Brussels sprouts (4 grams per serving)
- Chili peppers (3 grams per serving)
- Celery (3 grams per serving)
- Green bell pepper (3 grams per serving)
- Rice pudding (2 grams per serving)
- Turkey or chicken liver (1 gram per serving)
How Can You Get Enough B12 From Food Or Water?
If you're unsure how to get enough B12, you may eat an average of 1.5 gram of B12 per day. However, as a general rule, you should aim for 2.0-2.5 grams of B12 per day.
The best way to get enough B12 is by consuming foods and beverages that contain the nutrient. Foods like leafy greens are high in vitamin B12, while fish and shellfish also provide it. Raw fruits and vegetables are also high in this nutrient — try eating some broccoli or spinach at breakfast!
As for water, you can try a few different methods: You can drink plain water with a pinch of lemon for about 30 minutes before drinking it again; or you can take a supplement with vitamin D3 (a form of vitamin B3) for about two weeks straight before taking a supplement with vitamin B12; or you can use another brand of vitamin D3 supplement that does not contain mercury.
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