 Vitamin B12 is a vital nutrient in our body as it helps make DNA in all of our cells. Now let's check out how important it is, what happens if we don't get it enough and where to get it. Hey what's up Greg here from your inception. If you want to learn top secrets about metropics, subscribe below to start your journey. Oh and don't forget to press the bell icon as well. Today we gonna talk about Vitamin B12. Now this is a vitamin that is present in every cell of our body as it is a key factor in DNA synthesis, creating red blood cells and is required for neurological function. It exists in several forms and contains the mineral cobalt. Vitamin B12 is also one of the most complex vitamin that exists and its key factor in our body it is very important that we get it enough. But what happens if we don't? Now let's check out the symptoms of B12 deficiency. As vitamin B12 performs several important functions in our body, many problems can occur with deficiency. The most notable are extreme tiredness, lack of energy, swollen tongue, muscle weakness, pins and needles in your hands and feet, poor memory, issues with vision and even psychological problems such as depression for example. Now deficiency has to be treated because if it is not it can lead to complications such as problems with the nervous system, pregnancy problems, heart condition and even infertility. Fortunately it is uncommon for this complications to appear. Now the question is why deficiency occurs? Well there are three main reasons. The first one being bad absorption in your stomach or small intestine. The second one is poor diets, not just plant based but people eating most modern diets including the standard american diet usually like vitamin B12 and the third one being increased need of B12 in our bodies. Now the first reason is also the most problematic one because the other two you can easily solve by increasing the intake of B12. Now you're also more at the risk of B12 deficiency if you're an older person because you might not be producing enough hydrochloric acid in your stomach which is needed for absorption if you're pregnant or breastfeeding or if you suffer from gastrointestinal disorder for example Crohn's disease. By the way if you like this video please press the like button below. So what are the sources of B12? Now B12 is naturally available mainly in animal-based foods and the richest in vitamin B12 are organ meats, beef, fish, milk and dairy products and eggs. Now we also came across a study made by Japanese researchers who found out how much of vitamin B12 we eat by different foods get actually absorbed by our body. Now bioavailability with fish is around 42% chicken meat has it at around 63% but eggs and milk for example have it below 9%. Now if you're not a fan of animal-based foods then you can get B12 in 45 milk alternatives, 45 cereals and other unreached foods and the issue of getting B12 for eating animals is that you also get all other unwanted things that can negatively impact your health. That's why we generally recommend supplementing B12 as a standalone supplement or to take it as a part of a more complex supplement where you can experience some other benefits. If you want to check out our favorite natropic stacks just click below on the links that we provide in the description. So what is the recommended daily dosage of vitamin B12? People over the age of 18 should get around 2.5 to 3 micrograms of vitamin B12 per day but pregnant women should get it more at around 3.5 micrograms a day. However if you're ever gonna buy a vitamin B12 supplement you will see that the dosages in supplements are usually much higher somewhere between 20 micrograms per day to even up to 2 grams per day. Now the reason for that is that the absorption of vitamin B12 is pretty low that's why you need to supplement a much higher daily dosage. So based on our research the recommended daily dosage of a vitamin B12 supplement should be somewhere around 250 micrograms per day and even a bit more for pregnant women. By the way guys we have revealed 30 hacks that will show you how to quickly boost your energy levels, remove brain fog and feel extremely motivated. To get them download our free handbook below. So the final question is do we recommend supplementing B12? Absolutely there are tons of studies supporting the benefits of B12 and we know this is one of the most essential vitamins that everyone should be supplementing on a daily basis not just vegans and not just vegetarians. All right that's it for this video thank you for watching don't forget to subscribe to this channel follow your reception on facebook and instagram please press the like button and we hope to see you soon again take care