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Its small molecular size allows it to penetrate intestinal epithelial cells directly, which is why it has attracted research interest as an orally deliverable gut-targeted compound

Good sources of vitamin B12 include: Meat (beef, lamb, and pork) Poultry (chicken and turkey) Fish (salmon, trout, and sardines) Dairy products (milk, cheese, and yogurt) Eggs Fortified cereals and plant-based milk alternatives For individuals who do not consume animal products, it is important to seek out fortified foods or consider taking a B12 supplement to prevent deficiencies that could affect hair health

A few more data points are worth keeping in view because they round out the safety story