B12 deficiency whats the best way to keep it up

[Chrisw030290]

hi i went doctors after i had my blood test and had B12 and d3 deficiency. i'm on one tablet or the d3 but i had the injection for the B12 since then i do fell more alert and got more energy in me and fell a bit better in myself. however i know after time the dose is gonna wear off. what can i do to keep it but remeber i have a eating disorder so i dont eat where it comes from meat.

also how long will you recommand before i get injected again

[VitaminB12]

I am a lacto-ovo vegetarian and I wasn't getting enough B12 through my diet. I have yogurt or Kefir daily. Maybe I could eat more eggs.

[gymdandee]

The Office of Dietary Supplements, a branch of the National Institutes of Health, notes that even the most healthy people can absorb only about 10 micrograms of a 500-microgram oral supplement. This might be adequate for the average adult, who requires just 2.4 micrograms daily, and isn't showing signs of serious deficiency. A 2003 issue of the "British Journal of Clinical Pharmacology" determined that a 500-microgram dose of vitamin B12 given sublingually -- dissolved under the tongue -- was effective in treating deficiencies.

The average person over the age of 14 needs to consume 2.4 micrograms of B-12 daily to maintain red blood count and protect the nervous system. If you’re pregnant, you’re advised to consume 2.6 micrograms of vitamin B-12 each day. For lactating women, the recommended intake of B-12 is 2.8 micrograms. You can take supplemental B-12, either on its own, as part of B-complex vitamin, or in a multivitamin. B-12 is not known to have toxic or adverse effects in high dosages, and no upper intake limit for B-12 has been determined by the Food and Nutrition Board, according to the Linus Pauling Institute.

Vegetarians who eat dairy products and eggs can obtain enough B-12 through responsible consumption of those foods. For instance, a cup of plain, low-fat yogurt contains 1.37 micrograms of B-12 -- about half your daily requirement. A cup of skim milk contains 1.23 micrograms. A single large egg delivers .45 micrograms of B-12. The ample amount of B-12 in these foods makes it easy for ovo-lacto vegetarians, meaning those who east eggs and dairy products, to consume adequate amounts of B-12. Vegans must rely on foods fortified with B-12 to meet their dietary needs. Fortunately, B-12 is added to many cereals, grains and nutritional yeasts. Read the labels on food products to determine whether they’ve been fortified with B-12.

[VitaminB12]

Please see my June 6, 2014 post. I've never had a B12 injection. I opted for sublingual B12 because it bypasses digestion. It is taken under the tongue and is fast dissolving. Thanks.

I also take a vitamin D supplement which is swallowed.