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These intestinal lining cells can then either store the iron as ferritin , which is accomplished by Fe 3+ binding to apoferritin (in which case the iron will leave the body when the cell dies and is sloughed off into feces ), or the cell can release it into the body via the only known iron exporter in mammals, ferroportin . Hephaestin , a ferroxidase that can oxidize Fe 2+ to Fe 3+ and is found mainly in the small intestine, helps ferroportin transfer iron across the basolateral end of the intestine cells. In contrast, ferroportin is post-translationally repressed by hepcidin , a 25-amino acid peptide hormone. The body regulates iron levels by regulating each of these steps. For instance, enterocytes synthesize more Dcytb, DMT1 and ferroportin in response to iron deficiency anemia.  Iron absorption from diet is enhanced in the presence of vitamin C and diminished by excess calcium, zinc, or manganese.  [ citation needed ]
More specifically, the methylcobalamin form of B12 is recommended, as it has been shown to be the most effective. Taking B12 gives you a huge boost of energy while training, and more importantly, greatly helps your recovery.