Vitamin B12 is an essential vitamin that forms a part of the B complex vitamins and is involved in a variety of functions. It works together with folate in the synthesis of DNA and red blood cells. It is also involved in the formation of myelin sheaths around the nerves and plays a vital role in conduction of nerve impulses.

A deficiency of vitamin B12 can have serious health effects and can result in pernicious anemia, several neurological disorders, cardiovascular conditions, fertility issues and even cancer. A deficiency of vitamin B12 can be easily overlooked as something else, since the symptoms mimic an array of other common conditions and diseases.

It is important to keep a track of your vitamin B12 levels for optimal health and overall well-being. Here are five ways to keep those levels pumping in your body.

1. Meat & Fish
The easiest and most simple way to load up on vitamin B12 is to increase your meat and fish intake. Chicken, turkey and beef are known to have copious amounts of vitamin B12. Fish such as salmon, herring and trout and shellfish like crabs, clamps and oysters also contain high amounts of vitamin B12 and can be included in your diet regularly.

2. Supplements
If you are not a meat eater, you may want to consider a vitamin B12 supplement as there are no known plant sources of vitamin B12 available.

3. Breakfast
Another way to pump up your vitamin B12 levels is eating a vitamin B12-fortified breakfast. Breakfast cereals, breads, nutritional yeasts, and almond or soy milk fortified with vitamin B12 are suitable for both vegetarians and vegans, and can be easily found on your grocery shelf.

4. Calcium-Rich Foods
A deficiency of this vitamin can also be caused due to insufficient absorption in the body. To enhance its absorption, consider including more calcium-rich foods in your diet. Calcium is necessary for the absorption of vitamin B12 and can be easily found in dairy foods, vegetables, beans and some citrus fruits.

5. Spirulina 
This high protein superfood is a rich source of vitamin B12 and can be found in powder, flake or tablet forms. Eat two tablets on a regular basis to keep up your vitamin B12 levels. You can also add the powder to your soups, smoothies or fruit juices.

Follow these tips to get enough vitamin B12 on a daily basis naturally and enjoy the benefits of optimal health.

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