Hello You have written that you do eat dairy and eggs. That helps. In addition it is important that you eat a balanced diet that contains a variety of foods from the food guide pyramid.
As you were unable to find references, I am giving you some excerpts and references. More details will be available at these sites.
Please do go through them and let me know if you would still require some more information regarding vitamin B12.
But the basic fact remains that in a normal person, the amount of vitamin B12 required is easily absorbed from the balanced diet eaten by you. And the liver stores enough vitamin B12 to supply the daily requirements for 3 years even if the diet is deficient in vitamin B12 so that no deficiency occurs. This means a normal person with normal balanced diet may not require supplementing with vitamin B12.
Otherwise, the proprietary preparations contain more than enough vitamin B12 and would be helpful if already deficiency of B12 is suspected.
Do go through the products in “VegetarianVitamin.com”. The sublingual vitamin B12 would be absorbed immediately and the effect would be seen faster.
G. Amladi , MD
Excerpts:
1.
‘Recommended Dietary allowances of B12
For age weight height RDA
Females 25 to 50 63 kg 163 2.0 μg
Males 25 to 50 79 176 2.0 μg
Children 5 20 112 1.0 μg
8 28 132 1.4 μg
2. Davidson’s Principles and Practice of Medicine 19th Edition: Page 918 and 919-
‘…The average daily diet contains 5-30 micrograms of vitamin B12 mainly in meat, fish, eggs and milk; this is well in excess of the daily requirement of vitamin B12 of 1 microgram……..The liver stores enough vitamin B12 to supply the daily requirements for 3 years and this, together with ….. vitamin B12 deficiency takes years to become manifest even if all dietary intake is stopped.’
3. Medeline
1. Vitamin B-12 is found in eggs, meat, poultry, shellfish, milk, and milk products.
2. The human body stores several years' worth of vitamin B-12, so nutritional deficiency of this vitamin is extremely rare.
3. Recommended dietary allowances (RDAs) are defined as the levels of intake of essential nutrients that, on the basis of scientific knowledge, the Food and Nutrition Board judges to be adequate to meet the known nutrient needs of practically all healthy persons.
4. Vegan society:
“Most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize potential risk of heart disease or pregnancy complications.
To get the full benefit of a vegan diet, vegans should do one of the following:
· eat fortified foods two or three times a day to get at least three micrograms (µg or mcg) of B12 a day or
· take one B12 supplement daily providing at least 10 micrograms or
· take a weekly B12 supplement providing at least 2000 micrograms.”
5. Medical Encyclopedia
“The human body stores several years' worth of vitamin B12, so nutritional deficiency of this vitamin is extremely rare. Although, people who follow a strict vegetarian diet and do not consume eggs or dairy products may require vitamin B12 supplements.”
References:
1. Medline Plus: Vitamin B12
2. http://www.tribuneindia.com: Vegetarians are prone to anaemia 4 Harvard School of Public Health: Vitamins
5.
6. Davidson’s Principles and Practice of Medicine 19th Edition: Page 918 and 919-
by Dr Sumitra Dash
3 vegansociety.com: Vitamin B12