Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a key role in normal brain and nervous system function, as well as the formation of red blood cells. This vitamin is synthesized by microorganisms and fungi and is naturally found in animal products such as meat, fish, eggs, and dairy products. It is also available in fortified foods and supplements. Vitamin B12 is essential for maintaining healthy nerve cells and DNA synthesis, and deficiency can lead to symptoms such as fatigue, weakness, and neurological problems.
Vitamin B12 is essential for proper blood cell formation, neurological function, and DNA synthesis. It helps maintain healthy nerve cells and promotes normal brain function. Vitamin B12 also plays a crucial role in energy production and metabolism.
The recommended dietary allowance (RDA) for vitamin B12 varies by age. For adults, the RDA is around 2.4 micrograms per day. However, individual needs may vary based on factors such as pregnancy, breastfeeding, certain medical conditions, or dietary restrictions. It's best to consult with a healthcare professional to determine the appropriate intake of vitamin B12 for your specific needs.
Vitamin B12 plays a crucial role in maintaining healthy nerve cells and in the production of DNA and RNA, the genetic material in all cells. It also helps in the formation of blood cells and aids in the proper functioning of the nervous system. Additionally, vitamin B12 is essential for energy production and supports a healthy metabolism.
Vitamin B12 deficiency can lead to anemia, fatigue, weakness, and neurological issues such as tingling sensation in hands and feet, difficulty walking, memory loss, and disorientation. It can also cause developmental delays in infants and neurological damage in older adults.
Vitamin B12 is generally considered safe, and no toxicity has been observed in healthy individuals, even at high doses. This is because it is a water-soluble vitamin, and excess amounts are typically excreted through urine.
Low levels of vitamin B12 can lead to symptoms such as fatigue, weakness, and anemia. It is essential for red blood cell formation, neurological function, and DNA synthesis. If you suspect a deficiency, it's important to consult a healthcare professional who may recommend vitamin B12 supplementation or dietary changes to address the issue.
Plant-based foods usually do not contain any vitamin B12, which is why vegans should get their vitamin B12 intake through fortified foods, such as fortified plant milks, cereals, and nutritional yeast, or by taking vitamin B12 supplements. It's important for vegans to either consume fortified foods regularly or take supplements to ensure they meet their vitamin B12 needs.
Liver, beef
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
110.00ug per 100 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin B12
100.00ug per 100 grams
Liver, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin B12
99.31ug per 100 grams
Mollusks, clam, mixed species, cooked, moist heat
Type: Food
Fish dishes -> Crustaceans and molluscs
Vitamin B12
98.89ug per 100 grams
Roasted liver
Type: Dish
Meat dishes -> Offal dishes
Vitamin B12
96.43ug per 100 grams
Lamb, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
90.05ug per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
85.70ug per 100 grams
Veal, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
84.60ug per 100 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
84.00ug per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
83.13ug per 100 grams
Lamb, kidneys, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
78.90ug per 100 grams
Lamb, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
76.50ug per 100 grams
Veal, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
72.50ug per 100 grams
Beef, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
70.58ug per 100 grams
Liver, average
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
70.00ug per 100 grams
Veal, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
59.85ug per 100 grams
Duck, domesticated, liver, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
54.00ug per 100 grams
Lamb, kidneys, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
52.41ug per 100 grams
Mollusks, clam, mixed species, cooked, breaded and fried
Type: Food
Fish dishes -> Crustaceans and molluscs
Vitamin B12
40.27ug per 100 grams
Liver, pork
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
40.00ug per 100 grams
Veal, kidneys, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
36.90ug per 100 grams
Kidney, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Vitamin B12
34.05ug per 100 grams
Veal, kidneys, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
28.20ug per 100 grams
Beef, kidneys, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
27.50ug per 100 grams
Beef, kidneys, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
24.90ug per 100 grams
Beef, brain, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
24.10ug per 100 grams
Kidney
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
24.00ug per 100 grams
Mussel in water, canned
Type: Food
Fish dishes -> Crustaceans and molluscs
Vitamin B12
22.00ug per 100 grams
Veal, brain, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
21.30ug per 100 grams
Chicken, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
21.13ug per 100 grams
Liver, chicken
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
21.00ug per 100 grams
Caviar, dark roe of sturgeon
Type: Food
Fish dishes -> Fish products
Vitamin B12
20.00ug per 100 grams
Squid
Type: Food
Fish dishes -> Crustaceans and molluscs
Vitamin B12
20.00ug per 100 grams
Pork, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
18.67ug per 100 grams
Mollusks, clam, mixed species, canned, drained solids
Type: Food
Fish dishes -> Crustaceans and molluscs
Vitamin B12
18.63ug per 100 grams
Veal, pancreas, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
17.33ug per 100 grams
Pork, pancreas, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
17.07ug per 100 grams
Chicken, liver, cooked, simmered
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
16.85ug per 100 grams
Beef, pancreas, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
16.60ug per 100 grams
Pork, pancreas, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
16.40ug per 100 grams
Baltic herring, smoked
Type: Food
Fish dishes -> Fish products
Vitamin B12
15.95ug per 100 grams
Reindeer, dried
Type: Food
Meat dishes -> Meat products
Vitamin B12
15.75ug per 100 grams
Beef, brain, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
15.20ug per 100 grams
Squid, deep-fried
Type: Dish
Fish dishes -> Crustaceans and molluscs
Vitamin B12
14.74ug per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Vitamin B12
14.68ug per 100 grams
Veal, heart, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
14.46ug per 100 grams
Beef, pancreas, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
14.00ug per 100 grams
Veal, heart, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
13.76ug per 100 grams
Veal, pancreas, raw
Type: Food
Meat dishes -> Offal dishes
Vitamin B12
13.38ug per 100 grams
Baltic herring, boiled
Type: Dish
Fish dishes -> Fish
Vitamin B12
13.12ug per 100 grams
What you eat matters.