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For anyone concerned about an actual deficiency as well as for people over 50, I recommend B12 in the form of an oral spray for better absorption

For individuals with impaired absorption, genetic variations such as MTHFR mutation, or increased metabolic demand, methyl-B12 injections provide a direct and highly effective method to restore and maintain optimal levels

Vitamin B12 (cobalamin) refers to a group of chemically-related cobalt-containing molecules involved in cell processes such as DNA synthesis, fatty acid synthesis, energy production, and regulation

However, this will require you carefully plan to meet your daily vitamin B12 requirements through three approximately equal doses of vitamin B12-fortified foods spread over three eating moments throughout the day