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Countries such as India and Pakistan have particularly high carrier frequencies, with estimates suggesting that 3% to 17% of the population may carry thalassemia traits depending on the region and community

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But for those with greater needs, including adults over 50, vegans, or people with absorption issues, 500 to 1,000 micrograms is common and well-tolerated.” King says it’s also important to note that third-party tested products (for example, those that are USP, NSF, or ConsumerLab verified) are “worth the small potential cost increase because the supplement industry is generally poorly regulated.” Finally, “I recommend avoiding proprietary blends that don’t show exact B12 amounts, products combining B12 with stimulants or ‘energy boosters’ (which is usually just caffeine driving the energy claim, not the B12), and anything making marketing claims about weight loss or metabolism,” says King