What is does: Needed for making use of protein. Helps the blood carry oxygen, hence essential for energy. Needed for synthesis of DNA. Essential for nerves and memory. Deals with tobacco smoke and other toxins.
Deficiency signs: Poor hair condition, eczema or dermatitis, mouth oversensitive to heat or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, pale skin.
How much: Recommended daily allowance: 1mcg; Optimal daily allowance: 25mcg
Supplementary Range: 10-500mcg
Toxicity: None reported with oral dose. Very rarely, an allergic reaction to injection occurs.
Best food sources: Oysters (15mcg), sardines (25mcg), tuna (5mcg), lamb (trace), eggs (1.7mcg), shrimp (1mcg), cottage cheese (5mcg), milk (0.3mcg), turkey and chicken (2mcg), cheese (1.5mcg)
Best supplement: Methylcobalamine
Helpers: Works with folic acid. Best taken as B complex with food
Robbers: Alcohol, smoking, lack of stomach acid.
(by Patrick Holford from The Optimum Nutrition Bible)
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