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PLoS ONE 8 , e54731 (2013)
Aged 11 to 14 years: 1.2 micrograms a day
Oral Supplements Cyanocobalamin tablets (common) Methylcobalamin (easier to absorb) B12 sprays or dissolvable tabs Pros: Easy to take No needles Affordable Cons: Absorption varies Not ideal for GI conditions Food Sources Liver (highly concentrated) Eggs Red meat Cheese Shellfish and fish Plant-based
The animal-to-human translation step has not been completed in published clinical trials
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