Nutrients -> Vitamins -> Water soluble vitamins

Vitamin B12 Foods high in vitamin B12 and how much you need · Water soluble vitamins

Q: What does vitamin B12 do for the body?

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.

Q: How much vitamin B12 do I need?

The recommended intake for vitamin B12 varies by age. According to European Food Safety Authority (EFSA), the adequate daily intake of vitamin B12 for adults is around 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.

Q: What are the health benefits of vitamin B12?

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.

Q: What are the health risks associated with vitamin B12 deficiency?

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.

Q: Can vitamin B12 be harmful?

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.

Q: What if your vitamin B12 is low?

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.

Q: How do vegans get their vitamin B12 intake?

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.

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.

Women, a day: 4 µg
Men, a day: 4 µg
Give 20%+ of a day per serving: 361 foods · 0 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Plant foods have little vitamin B12, so it comes mostly from animal foods. The richest are liver, beef; mollusks, clam, mixed species and egg, omega, without shell.

Top sources

Are you getting enough vitamin B12?

Knowing where vitamin B12 comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in vitamin B12

Ranked from 615 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Liver, beef 93.5 µg

serving (85 g) · Offal dishes 2,338% of daily
2

Mollusks, clam, mixed species, cooked, moist heat 84.1 µg

serving (85 g) · Crustaceans and molluscs 2,101% of daily
3

Roasted liver 82 µg

serving (85 g) · Offal dishes 2,049% of daily
4

Lamb, kidneys, cooked, braised 67.1 µg

serving (85 g) · Offal dishes 1,677% of daily
5

Squid 22 µg

serving (110 g) · Crustaceans and molluscs 550% of daily
6

Mussel in water, canned 18.7 µg

serving (85 g) · Crustaceans and molluscs 468% of daily
7

Baltic herring 14.3 µg

serving (110 g) · Fish 358% of daily
8

European sprat 11.4 µg

serving (110 g) · Fish 286% of daily
9

Beaver, cooked, roasted 7.1 µg

serving (85 g) · Steaks and chops 176% of daily
10

Muskrat, cooked, roasted 7.1 µg

serving (85 g) · Steaks and chops 176% of daily
11

Opossum, cooked, roasted 7.1 µg

serving (85 g) · Steaks and chops 176% of daily
12

Herring, salted 6 µg

serving (85 g) · Fish products 149% of daily
13

Salmon, warm smoked 5.5 µg

serving (55 g) · Fish 138% of daily
14

Salmon in oil, canned 4.3 µg

serving (85 g) · Fish products 106% of daily
15

Sauteed elk 4.1 µg

serving (85 g) · Meat dishes 102% of daily
16

Caviar, dark roe of sturgeon 3.2 µg

tbsp (16 g) · Fish products 80% of daily
17

Egg, omega, without shell 1.4 µg

medium piece (55 g) · Egg 34% of daily
18

Cheese, mexican, queso cotija 1.2 µg

serving (55 g) · Cheese, ripened cheese 31% of daily
19

Egg yolk 1.2 µg

large (17 g) · Egg 29% of daily
20

Groat sausage, fried without fat 1.1 µg

serving (55 g) · Sausages 29% of daily
21

Fish stock broth 1.1 µg

cup (244 g) · Savoury sauces 29% of daily
22

Turkey with skin 1.1 µg

serving (110 g) · Chicken and other birds 28% of daily
23

Turkey breast 1.1 µg

serving (110 g) · Chicken and other birds 28% of daily
24

Chicken leg and thigh with skin 1.1 µg

serving (110 g) · Chicken and other birds 28% of daily
25

Milk, whole milk, 3.5% fat, boiled 1 µg

serving (240 g) · Milks >2% fat 25% of daily
26

Sour milk, 0.8% fat 0.96 µg

serving (240 g) · Soured milks 24% of daily
27

Soured milk gefilus, skim 0.1 fat 0.96 µg

serving (240 g) · Soured milks 24% of daily
28

Curd milk, plain, 1.5% fat, lactose-free 0.96 µg

serving (240 g) · Cultured milks 24% of daily
29

Salami 0.79 µg

serving (55 g) · Cold cuts, sausages 20% of daily
30

Milk powder 0.78 µg

serving (30 g) · Miscellaneous ingredients 20% of daily
31

Skim Milk powder 0.78 µg

serving (30 g) · Miscellaneous ingredients 20% of daily
32

Cottage cheese, fat-free, low-lactose 0.77 µg

serving (110 g) · Cheese, unripened, fresh cheese 19% of daily
33

Processed cheese, 20-24% fat 0.76 µg

serving (55 g) · Processed cheese 19% of daily
34

Pork and beef, canned 0.73 µg

serving (85 g) · Meat products 18% of daily
35

Whey powder 0.72 µg

serving (30 g) · Miscellaneous ingredients 18% of daily
36

Kefir, lowfat, plain, 1% 0.7 µg

serving (240 g) · Soured milks 17% of daily
37

Yoghurt, plain, fat-free 0.68 µg

serving (170 g) · Yoghurt 17% of daily
38

Quark, <0.5% fat 0.66 µg

serving (110 g) · Quark 17% of daily
39

Skyr, <0.5% fat 0.61 µg

serving (170 g) · Quark 15% of daily
40

Cream quark, 4.3% fat 0.59 µg

serving (110 g) · Quark 15% of daily
41

Egg yolk powder 0.59 µg

tbsp (4 g) · Egg 15% of daily
42

Chorizo, fried without fat 0.52 µg

serving (55 g) · Sausages 13% of daily
43

Chicken nuggets, deep-fried, lactose-free 0.47 µg

serving (85 g) · Poultry dishes 12% of daily
44

Frankfurter, fried without fat 0.35 µg

serving (55 g) · Sausages 9% of daily
45

Parma ham, 15% fat 0.34 µg

serving (55 g) · Cold cuts, meat 8% of daily
46

Turkey cold cuts 0.24 µg

serving (55 g) · Cold cuts, meat 6% of daily
47

Pesto sauce, herb sauce 0.21 µg

serving (63 g) · Condiments 5% of daily
48

Chocolate, white chocolate 0.15 µg

serving (30 g) · Chocolate 4% of daily
49

Celeriac, mashed 0.15 µg

serving (85 g) · Cooked vegetables 4% of daily
50

Cream cheese, 30% fat, creme bonjour/cantadou 0.14 µg

serving (30 g) · Cheese, unripened, fresh cheese 3% of daily

Learn about vitamin B12

What does vitamin B12 do for the body?

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.

How much vitamin B12 do I need?

The recommended intake for vitamin B12 varies by age. According to European Food Safety Authority (EFSA), the adequate daily intake of vitamin B12 for adults is around 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.

What are the health benefits of vitamin B12?

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.

What are the health risks associated with vitamin B12 deficiency?

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.

Can vitamin B12 be harmful?

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.

What if your vitamin B12 is low?

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.

How do vegans get their vitamin B12 intake?

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.

How much vitamin B12 do you need?

Enter your details for your own daily value.

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Your daily vitamin B12

4 µg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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