In fact, vegans really need to take a B12 supplement or fortified food products in order to stay healthy
Excellent dietary sources include: Liver and organ meats : Beef liver provides approximately 70 mcg per 100gfar exceeding daily needs Shellfish : Clams, mussels, and crab are exceptionally rich sources Fish : Salmon (5 mcg per 100g), trout, tuna, and mackerel provide substantial amounts Meat and poultry : Beef, lamb, and chicken contain 13 mcg per 100g Dairy products : Milk (0.4 mcg per 100ml), cheese, and yoghurt contribute meaningfully Eggs : One large egg provides approximately 0.6 mcg For vegans and vegetarians , reliable B12 sources are essential as plant foods contain no bioavailable B12 (despite some claims about algae or fermented products)
What are the best vitamin B12 brands or supplements
This study demonstrated that -LA supplementation (300 mg/d, twice a day) for 3 months significantly decreased the serum levels of MDA and C-reactive protein (CRP), as two inflammatory and oxidative stress markers, and mood disorders in patients with episodic migraine
Oral supplementation of B12, unlike the injection, must be given every day
Injections are more effective for those with absorption issues or severe deficiency, but oral supplements work well for most people with mild deficiency and normal absorption
