A big question many people have is how to get enough vitamins in their diet. Many vitamins occur naturally in food, and vitamin B12 is one of them. However, B12 is mostly found only in animal products, so if you do not eat a lot of or any of those, you will need to supplement with fortified cereals or daily vitamins or even injections. Adults and children can suffer from various medical issues if they have a deficiency of vitamin B12, so it is important to know the daily amounts needed and also how to get vitamin B12 in your system if it is low.

Animal products all have vitamin B12. If you are a vegetarian or a vegan, you must be careful to eat fortified cereals such as Kashi or Special K to make sure you get enough of this essential vitamin. Pregnant or lactating vegetarians and vegans should take special care to make sure they get enough of this vitamin, because low levels of this vitamin can be detrimental to fetuses and infants. An average adult needs 2.4 micrograms (mcg) daily. Cereals contain about 6.0 mcg per serving, so eating these cereals will definitely give you the recommended daily amount of vitamin B12. If you eat meat, red meat and pork have more B12 than poultry and dairy. Fish also has good amounts of B12.

It is important to get your vitamin levels check if you feel you are at risk for a B12 deficiency. Symptoms of a deficiency include fatigue, anemia, weight loss, muscle aches, heart palpitations and more. Infants and children can have deficiencies as well, and these will show up as failure to thrive or delays in development. A doctor can order a blood test to check your levels, and then can write you a prescription for B12 injections or dissolving tablets. Both of these types are easier to absorb into the body than a traditional pill vitamin. It is hard for the body to absorb B12, so the more pure the form, the easier for the body to absorb it. It is also near impossible to overdose on this vitamin, since any extra will simply be excreted by the body.

Anyone with gastrointestinal issues or pernicious anemia is more susceptible to a B12 deficiency. Vegetarians and the elderly also have to watch their levels. Eating the right foods and taking supplements in the right form will ensure that you have appropriate levels of B12, and you will keep your energy up, and your blood producing well.

Vitamin B12 is very important to your health. Use these simple techniques to make sure you and your families get enough of this necessary vitamin. Look for foods rich in B12 such as meats and milk, and check the labels of cereal boxes to see if they are fortified with B12. If you make sure you get enough B12 each day, you will ensure good health for yourself and those you love.